How to Determine the Recommended Daily Caloric Requirement for a Teen

First, what is a calorie? Many have heard and read this word on nutrition facts, but not many know what it is and how it helps our bodies. The dictionary definition of a calorie is “the energy needed to raise the temperature of 1 gram of water through 1° C” (Dictionary.com). In easier terms, calories provide the energy our bodies need. Taking in too little calories could be detrimental to the growth of a teen’s key organs. 

You can determine the recommended daily caloric requirement for a teenager by looking at three factors: weight, amount of muscle, and activity level. You need the right amount of calories, because your body needs to burn calories to get energy. If you have a heavier body weight, you need to have more calories than someone with a lighter body weight. Also, if you have a high activity lifestyle, you’re going to need more calories than someone with a low activity lifestyle. To find your caloric intake, you multiply your BMR (Basal Metabolic Rate) by 1.4.

You also need to consider gender and age when figuring out how many calories you should be having. Usually, the younger you are, the less calories you need. Girls generally need less calories than boys. For example, a girl who is 14-18 years old who has a low-activity lifestyle should consume around 1,800 calories a day. If she is moderately active, she should consume around 2,000 calories a day, and if she is active she should consume 2,400 calories a day. A boy who is 14-18 years old who has a low-activity lifestyle should consume around 2,200 calories a day. If he is moderately active he should consume around 2,400 to 2,800 calories a day, and if he is active he should consume around 2,800 to 3,200 calories a day. 

                                                                                                                                                 Sources: http://www.exercise4weightloss.com/teen-calorie-intake.html
http://www.theofficialdiet.com/2008/06/16/recommended-daily-calorie-intake
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