Teen calorie intake is not the same as calorie intake needs for adults. As a teen you are still growing and need more nutrition to support your body’s changes and growth. You may think that your growth spurts are done, but even if you are not growing taller, somewhere your body is developing and growing.

Generally between the ages of 12 to 18 you will experience several growth spurts, although males have been known to have spurts up to age 21. Although some of these spurts are with your weight or height, not all of these growth spurts are visible. During these times your body is developing muscles, tissues and organs. So it is critical to get the right amount of calories for teens.

Understanding Teen Calorie Intake

With all the vast information now available on the web it can be confusing to understand what is the proper calorie intake for teens. Much of the information on-line is geared towards adults and can be misleading if you are a teen trying to lose weight. You have probably heard the standard 1,200 calories a day for women and 1,800 calories a day for men as the minimum calorie intake. However for teens these numbers are vastly different based on your age, gender and activity level. As you reach the age of 12 your calorie intake needs are higher and it is more important to understand the proper daily calories and other nutritional needs.

Below are the general guidelines for calorie needs for children and teens as defined by the Institute of Medicine. These guidelines are based on age, gender and activity level. Be sure to use the category that fits your activity and age best to determine the number of calories you should consume in a day.

Girls ages 4 – 8

Sedentary: 1,200 calories

Moderately active: 1,400 to 1,600 calories

Active: 1,400 to 1,800 calories

Girls ages 9 – 13

Sedentary: 1,600 calories

Moderately active: 1,600 to 2,000 calories

Active: 1,800 to 2,200 calories

Girls ages 14 – 18

Sedentary: 1,800 calories

Moderately active: 2,000 calories

Active: 2,400 calories

Boys ages 4 – 8

Sedentary: 1,400 calories

Moderately active: 1,400 to 1,600 calories

Active: 1,600 to 2,000 calories

Boys ages 9 – 13

Sedentary: 1,800 calories

Moderately active: 1,800 to 2,200

Active: 2,000 to 2,600

Boys ages 14 – 18

Sedentary: 2,200 calories

Moderately active: 2,400 to 2,800

Active: 2,800 to 3,200

As you can see the highest calorie intake needs are for the ages where you experience your growing spurts. The best person to consult with for your teen calorie intake is your doctor.

Getting the Right Calories

Getting the proper teen calorie intake is not the only thing to consider. You want to make sure these calories have the right vitamins and minerals. You should be getting foods from all the food groups and limit the empty calories such as sugary drinks and sweets.

According to the food pyramid at mypyramid.gov you should be eating foods with whole grains, vegetables, fruits, dairy, meats and beans and the essential fats. Depending on the food group and your age the recommended daily amounts will vary.

If you are trying to lose weight then as a teen you should focus on eating the right foods according to the food pyramid and add exercise. Exercising is one of the best ways to lose weight faster and helps to build lean muscle, burn fat and calories. Reduce your calorie intake by 500 calories from the recommended daily calorie needs based on your new activity level, but don’t go below 1,200 calories. This way you are not limiting calories too much and are still able to get the essential nutrients your growing body needs.