The recommended daily calorie numbers for teenagers vary based on your age, gender, height, weight and activity level. Teens may need more calories than adults, based on their active lifestyles. The U.S. Department of Agriculture publishes a chart to help you learn your numbers. You can calculate a general calorie range to help you maintain a healthy weight or lose a specific number of pounds.
Teen Boys
The USDA recommends that boys age 9 to 13 years old eat 1,600 to 2,000 calories each day if they are sedentary, or don't do any extra physical activity other than a daily routine of school and home chores. You should eat 1,800 to 2,200 calories if you are this age range and moderately active, or do physical activity similar to walking 1.5 to 3 miles at 3 mph to 4 mph each day. Active boys this age who do activities comparable to walking more than 3 miles each day at a pace of 3 mph to 4 mph should eat between 2,000 and 2,600 calories.
Boys age 14 to 18 should eat 2,000 to 2,400 calories each day if they are sedentary, 2,400 to 2,800 if they are moderately active, and 2,800 to 3,200 calories if they are active. The calorie recommendations for 19-year-old boys are 2,400 to 3,000, depending on activity levels.
USDA Recommendations for Teen Girls
The USDA recommends that girls age 9 to 13 years old eat 1,400 to 1,600 calories each day if they are sedentary, 1,600 to 2,000 if they are moderately active, or between 1,800 to 2,200 calories if they are active. Girls age 14 to 18 should 1,800 calories each day if they are sedentary, 2,000 if they are moderately active, and 2,400 calories if they are active. The calorie recommendations for 19 year old girls are 1,800 to 2,400, depending on activity levels.
Calories for Weight Loss
If you want to lose 1 lb. of weight per week, you need to burn an average of 500 calories more than your recommended daily calories. You can do this by decreasing your calorie intake by 500, adding 500 calories worth of extra exercise, or combining the two. For example, if you need 2,000 calories per day to maintain your weight and want to create a 500-calorie deficit, you can eat 1,800 calories and burn an extra 300 calories through exercise. Try for a healthy weight loss goal of 1 lb. to 2 lbs. per week for best results, recommends the National Institutes of Health.
Other Factors
Based on how tall you are, your weight and other factors such as bone structure and resting heart rate, your school nurse, family doctor, a dietitian or a personal trainer can determine the most accurate calorie numbers for you. Some websites provide free daily calorie calculators to help you calculate.
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