How many calories do teenagers need?
Teenagers need lots of energy and nutrients because they're still growing. The amount of energy that food and drink contains is measured in kilojoules (kJ) and kilocalories (kcal), commonly just referred to as calories.
A report from 2011 estimated the average energy requirements for children aged 13 to 18 to be:
|13||10,100kJ / 2,414kcal||9,300kJ / 2,223kcal|
|14||11,000kJ / 2,629kcal||9,800kJ / 2,342kcal|
|15||11,800kJ / 2,820kcal||10,000kJ / 2,390kcal|
|16||12,400kJ / 2,964kcal||10,100kJ / 2,414kcal|
|17||12,900kJ / 3,083kcal||10,300kJ / 2,462kcal|
|18||13,200kJ / 3,155kcal||10,300kJ / 2,462kcal|
However, these figures are only a guide. Young people might need more or less energy depending on a number of factors, including how physically active they are.
While the amount of energy teenagers need is important, they should also eat a healthy, balanced diet.
A healthy, balanced diet for teenagers should include:
- at least 5 portions of a variety of fruit and vegetables every day
- meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible
- some foods that are good sources of protein – such as meat, fish, eggs, beans and lentils
Teenagers shouldn't fill up on too many sugary or fatty foods – such as crisps, sweets, cakes, biscuits – or sugary fizzy drinks. These tend to be high in calories but contain few nutrients.