The appropriate number of calories for a child depends on his age and activity level up until age 8 years at which time gender becomes an additional factor in calorie needs, according to the Dietary Guidelines for Americans 2010. While the basic recommendations for the percentage of calories from protein, carbohydrates and fats is similar to recommended adult percentages, young children need more calories from fat to support healthy growth and brain development. The maximum recommended number of calories for children in each age group is geared toward children who are active physically.
Toddlers
Boys and girls need 1,000 to 1,400 calories during the toddler years to meet nutritional and developmental needs. At this age, roughly 30 to 35 percent of the calories in a child's diet needs to come from fat. Milk helps meet this need while providing additional nutrients such as calcium and protein. The U.S. Department of Agriculture recommends 1 to 1.5 cups each of fruits and vegetables, 2 cups of milk, three to five servings of grains and 2 to 4 oz. from the meat and beans group for toddlers. Children this age also need 3 to 4 tsp. of healthy fat a day.
Ages 4 to 8
After age 3 years, the calorie needs for active children increase to a range of 1,200 to 1,800 calories. The diets of more sedentary children should lean toward the lower range of calories, while active 4- to 8-year-olds need closer to 1,800 calories. At this age, the percentage of calories needed from fat is still elevated slightly in comparison to typical adult recommendations, with the Dietary Guidelines for Americans 2010 recommending that 25 to 35 percent of calories come from fat.
Ages 9 to 13
Between the ages of 9 and 13 years, girls need an estimated 1,400 to 2,200 calories, depending on activity level. Boys, on the other hand, need roughly 1,600 to 2,600 calories at this age, with the most physically active requiring the most calories. The recommended calcium intake for boys and girls is 1,300 mg daily, and the recommended percentage of calories from fat remains at 25 to 35 percent. Weight and height start to play a more important role in calorie needs at this age. Ask your child's doctor for advice when planning your child's diet.
Considerations
Meeting the calorie needs of your child is only part of the picture. Plan meals that provide an adequate amount of nutrients from each food group based on calorie recommendations. Schedule yearly check-ups with your child's pediatrician to monitor health and nutritional concerns. Ask your pediatrician whether your child needs a multivitamin if you suspect a vitamin deficiency or if your child's eating habits are less than ideal.
References
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- U.S. Department of Agriculture: MyPyramid Food Intake Patterns
- Baylor College of Medicine: How Do the Daily Values Found on Food Labels Compare to the Nutritional Recommendations for Children?
- Mayo Clinic; Multivitamins: Do Young Children Need Them?; Jay L. Hoecker, M.D; Aug. 2010
- U.S. Department of Agriculture: MyPyramid Food Groups
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