Like everyone else, teenagers need enough calories to fuel all of the day's physical and metabolic activities. However, teenagers grow at different stages and, like adults, get varying levels of exercise. On average, the daily caloric intake for teenagers should total between 1,600 and 2,400 calories every day, depending on sex, age, size and activity levels. Extremely active teenage boys may need as much as 3,000 calories per day.
Figures
A girl aged between 14 and 18 who gets a moderate amount of physical activity needs around 2,000 calories per day, according to Baylor College of Medicine. A boy aged between 14 and 18 who gets the same amount of exercise needs between 2,200 and 2,400 calories each day. Younger teenagers around the age of 13 may require slightly fewer calories -- from 1,600 to 2,000 for girls, or 1,800 to 2,200 for boys.
Activity
Calorie totals should take into account the levels of activity. The Centers for Disease Control and Prevention suggests that teenagers get at least 60 minutes of physical exercise each day. Teenagers who do more vigorous exercises burn many more calories. For example, swimming burns around 510 calories per hour, while walking only burns 280 calories for a person weighing 154 lbs. If a teenager lives a relatively sedentary life then they'll burn fewer calories.
Balance
Putting a number figure on a teenager's calorie intake doesn't tell the whole story. For example, a teenager may eat 2,000 calories. However, 1,200 of these calories may come from fats -- making their overall diet unhealthy. The FDA lists guideline daily amounts for each type of food substance on food packages. For example, a pack may list the percentage of your recommended daily saturated fat intake contained in that serving. Following these guidelines and ensuring your teenager eats a balanced mix of carbohydrates, proteins and fats helps ensure that they're eating a healthy calorie balance.
Considerations
The FDA suggests that 40 calories makes a low calorie snack or meal, 100 calories a medium amount and 400 calories a high calorie total. These approximate guidelines may help you choose appropriate meals for your teenager. If a doctor has diagnosed your kid as overweight, you may need to ensure that they burn more calories than they consume. Always speak with a doctor before making major changes to a young person's diet.
References
- Centers for Disease Control and Prevention; Balancing Calories; Feb. 15, 2011
- Baylor College of Medicine; How do the Daily Values Found on Food Labels Compare to the Nutritional Recommendations For Children?; May 23, 2004
- Colorado State University Extension; Dietary Guidelines for Americans; S. Morales and J. Anderson; May 12, 2010
- FDA; How to Understand and Use the Nutrition Facts Label; Nov, 2004
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