To fuel their mental and physical growth, the daily caloric needs of teenagers are generally higher than those of adults. Inactive teens are the exception to this rule, with their daily caloric needs the same as or lower than those of their adult counterparts. While such inactivity is particularly unhealthy for teenagers, teens with severe illnesses, injuries or disabilities may not be capable of performing regular exercise. To avoid unwanted weight gain in these situations, it is important to know the recommended caloric intake for inactive teens.
Young Teens
In the 2010 "Dietary Guidelines for Americans," the USDA and U.S. Department of Health and Human Services suggest that the daily caloric needs of teens vary with their age and gender. For inactive adolescent girls between the ages of 9 and 13, the USDA recommends between 1,400 and 1,600 calories per day. Inactive boys in the same age range need slightly more, with the USDA and USDHHS recommending between 1,600 and 2,000 calories per day. These broad ranges accommodate the varying levels and rates of physical maturity during this stage, with larger, rapidly maturing, inactive young teens requiring more calories per day than their smaller peers.
Teen Girls
Girls generally enter puberty sooner than boys, with their rapid transition to physical maturity starting and finishing in their early teens. As most teen girls reach their full adult height by the age of 14, the daily caloric needs of girls between the ages of 14 and 18 do not differ as they grow older. According to the USDA and USDHHS, inactive teen girls in this age range should consume 1,800 calories per day to meet their daily needs.
Teen Boys
Because they enter puberty later and generally reach their full adult height by the age of 16, the caloric needs of boys vary between the ages of 14 and 18. Further variation arises from increases in muscle mass, which continue after a boy reaches his full adult height. This combination of later development and rapid increases in height and muscle mass results in inactive teen boys requiring as many calories as athletic adult women. In contrast with the single figure for girls in the same age range, the USDA and USDHHS accommodate variations within this age range by recommending that inactive teen boys have between 2,000 and 2,400 calories per day.
Nutrient Balance
Eating a balanced diet rich in fruits and vegetables helps to ensure that your teen obtains all of her daily vitamin, mineral and macronutrient needs. The USDA and USDHHS recommend that teens obtain between 45 and 65 percent of their daily calories from carbohydrates, 10 to 30 percent from protein and 25 to 35 percent from fats. With 9 calories in each gram of fat and four in each gram of carbs and protein, this amounts to 202.5 to 292.5 g of carbs, 45 to 135 g of protein and 50 to 70 g of fat to meet the 1,800 calories recommended for an inactive girl between the ages of 14 and 18. As long as your teen meets her daily caloric needs, the USDA and USDHHS suggest that any proportions within these ranges are acceptable.
References
- "Dietary Guidelines for Americans: Seventh Edition"; U.S. Department of Agriculture and U.S. Department of Health and Human Services; December 2010
- KidsHealth: Growth and Your 13- to 18-Year-Old
- "Nutrition Essentials: Teaching Tools for Healthy Choices"; United States Department of Agriculture Food and Nutrition Service; April 2007
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