Depending on height, weight and activity level, a 13-year-old girl should consume between 1,400 and 2,200 calories each day, according to recommendations by the USDA. If you are dieting, you can consume fewer calories and still have a healthy diet, provided you get sufficient macronutrients, which include protein, carbohydrates and fat, as well as essential vitamins and minerals. If you are working out or playing sports, you can consume more than the USDA-recommended calorie number and still be healthy.
Quantity versus Quality
It's important to take into account the type of food you are eating, in addition to the amount. For example, if you consume 2,000 calories per day, but eat only vegetarian foods, you may not get enough iron, calcium, vitamin D and protein. If you eat a high-protein diet, you may get too much saturated fat and cholesterol. Plan your daily calorie numbers around a balanced diet that includes fruits, vegetables, whole grains, healthy fats and proteins. Reading food labels can help you learn the amounts of calories in the foods you eat and the amounts of nutrients they provide. Use food labels to help you create daily menus that meet your calorie and nutrient needs.
Sedentary Girls
If you do not do any physical activity during the day other than your daily routine of getting dressed, going to school, watching TV or otherwise moving very little, the USDA recommends you consume 1,400 to 1,600 calories to maintain a healthy weight. This is based on a girl who is 5 ft. 4 in. tall and 126 lbs.
Moderately Active Girls
If you do physical activity during the day that's comparable to a 1.5 to 3 mile walk at 3 to 4 mph, the USDA recommends you consume 1,600 to 2,000 calories. If you want to learn more exact figures for your body, meet with your doctor or a dietitian, or use an online calorie calculator.
Active Girls
If you play sports or do physical activity similar to walking at least 3 miles at 3 to 4 mph, the USDA recommends 1,800 to 2,200 calories. Athletes who have multi-hour practices may need more calories than this.
Weight Loss
You can lose weight by cutting calories, increasing your activity levels or a combination of both. For example, to lose 1 lb. each week, you'll need to create a daily calorie deficit of 500 calories from your recommended daily number. You can do this by cutting 500 calories from your recommended daily number, burning an extra 500 calories with exercise, or a combination of both. The National Institutes of Health recommend 1 to 2 lbs. of weight loss each week as a healthy goal.
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