Calorie Diet For 15 Year Old Male

A 15-year-old male's caloric needs may differ greatly from one person to the next. Teenage males who are involved in sports will have much higher caloric needs than those who achieve little daily activity. The USDA provides estimated caloric requirements for teenage males based on activity levels, although you can calculate your exact caloric needs using an online calculator. You can also calculate the amount of each of the three macronutrients you need based on your total caloric intake.

Highly Active Males

According to the USDA, an active 15-year-old male is one who achieves at least the equivalent of walking 3 miles a day at a rate of 3 to 4 miles per hour. Any teenage male who participates in a physically active sport would be considered highly active. The USDA estimates that a highly-active 15-year-old male requires about 2,800 to 3,200 calories a day. A 15-year-old male should get 45 to 65 percent of his calories from carbs, 25 to 35 percent from fat and 10 to 30 percent from protein. An active 15-year-old male would then need about 1,650 calories from carbohydrates, 900 from fat and 600 from protein each day.

Moderately Active Males

A moderately-active 15-year-old male, according to the USDA, is one who achieves the equivalent of walking 1.5 to 3 miles a day at a rate of 3 to 4 miles per hour. You are likely in the moderately active category if you do not participate regularly in a physically active sport or do no receive vigorous daily exercise, but still are still fairly mobile throughout the day. A moderately active 15-year-old male should get about 2,400 to 2,800 calories a day, and about 1,430 from carbohydrates, 780 from fat and 520 from protein.

Sedentary Males

Sedentary males are those who only achieve the physical activity associated with daily life, such a going to school and running errands. According to the USDA, sedentary 15-year-old males need about 2,000 to 2,400 to support their growth and energy needs. A sedentary 15-year-old male should get about 1,210 calories from carbohydrates, 660 from fat and 440 from protein each day.

Individual Caloric Needs

Though the USDA provides accurate estimates of caloric needs for the majority of the population, you can obtain a more detailed representation of your exact caloric needs by using an online calculator to determine your basal metabolic rate and typical daily physical activity level. The calculator will ask for your age, sex, height, weight and daily activity habits. For example, a 15-year-old male who is 5-feet-5-inches tall, weighs 120 lbs. and exercises everyday would require 2,468 calories a day.