Proper nutrition in childhood and adolescence can help prevent growth and development problems, obesity and nutritional deficiencies, suggests the Centers for Disease Control and Prevention. Specific calorie needs vary among teenagers, and protein needs vary according to gender.
Considerations
A teenager's calorie needs, like an adult's, depend on several factors, including height, weight and physical activity level. Teenagers with higher weight and height measurements need more calories each day than smaller teenagers. Teenage boys typically need more calories than teenage girls. Finally, teenagers who get more physical activity each day need more calories.
Examples
USDA Choosemyplate.gov allows you to calculate your daily calorie needs based on your age, gender, weight, height and physical activity level. For example, a 15-year-old girl who weighs 100 pounds, measures 5 feet 4 inches tall and gets less than 30 minutes of physical activity per day needs only 1,600 calories, according to Choosemyplate.gov. A 15-year-old girl with the same height and weight who gets more than 60 minutes of exercise each day needs 2,200 calories per day, and a 15-year-old boy who weighs 130 pounds, measures 5 feet 7 inches tall and gets less than 30 minutes of physical activity per day also needs 2,200 calories.
Protein Needs
Teenage girls ages 14 to 18 need 46 g of protein per day, according to the Centers for Disease Control and Prevention. Teenage boys ages 14 to 18 need 52 g of protein per day. Healthy protein sources include lean meats, skinless poultry, fish, nuts, seeds, legumes and low-fat and fat-free dairy products. Getting sufficient amounts of protein does not pose a problem for most people, according to the Centers for Disease Control and Prevention.
Components of a Healthy Diet
A healthy diet for teenagers and adults should emphasize fruits, vegetables and whole grains and include low-fat protein sources and dairy products. Teenagers should limit their intake of red meat, refined grains, processed snacks, fried foods, added sugars and salt, as should adults.
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