How many calories do teenagers need?

Teenagers can either become very obsessive about weight or they can ignore their growing bodies entirely, not realising the importance of a healthy eating plan.
Young people need lots of energy and nutrients because they’re still growing.
These are estimates of the average amount of energy young people of different ages need. Energy is measured in calories (kcal).

• Boys aged 11 to 14 need about 2,220 calories a day.
  
• Girls aged 11 to 14 need about 1,845 calories a day.
  
• Young men aged 15 to 18 need about 2,755 calories a day.
  
• Young women aged 15 to 18 need about 2,110 calories a day.

But remember these figures are only a guide, and young people might need more or less than these estimates, depending on a number of things, such as how physically active they are.

Young people often have big appetites, so it’s important for them to have a healthy balanced diet, rather than filling up on sugary or fatty foods, such as crisps, sweets, cakes, biscuits, and fizzy drinks. These foods tend to be high in calories but contain few nutrients, and they can also reduce appetite for healthier foods.

A healthy balanced diet should include:

• plenty of fruit and vegetables – aim for at least five portions a day of a variety of different types
• meals based on starchy foods, such as bread, pasta, rice and potatoes (ideally brown, wholemeal or wholegrain varieties)
  
• moderate amounts of milk and dairy products – choose low-fat options where you can
  
• moderate amounts of foods that are good sources of protein, such as meat, fish, eggs, beans and lentils

Information courtesy The Food Standards Agency

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