The Recommended Daily Intake

How do you determine the recommended daily caloric requirement for a teenager?

Before you can determine how many calories you should aim to eat everyday, it is important to understand that the actual amount of calories is totally different, depending on the person’s attributes, such as their age, height, weight, activity level and even gender.

However, we decided to supply a caloric intake range regarding to male and female teens who are 15 years old, and exercise about 5 times per week. (Since most of us in the Lifetime Fitness Class are that age, and should be at that fitness activity level…)

A 15 year old male teenager who works out at least 5 times per weak, and is 5 to 5 ½ feet tall, weighing 120 pounds to 170 pounds should probably consume about 2088 to 2560 calories per day if they want to maintain current weight. However, if boys would like to aim for fat loss at a safe rate, we recommend consuming 1671 to 2048 calories per day, while keeping in mind that less consumption of fat, and moderated consumption of carbs and proteins are key factors in this process as well.

A 15 year old female teenager who works out at least 5 times per weak, and is 4 ½ to 5 feet tall, weighing 110 pounds to 160 pounds should probably consume about 1640 to 2112 calories per day if they want to maintain current weight. However, if girls would like to aim for fat loss at a safe rate, we recommend consuming 1312 to 1689 calories per day, while keeping in mind that less consumption of fat, and moderated consumption of carbs and proteins are key factors in the fat burning process.

In conclusion, we would like to express that these numbers, (although carefully recorded) are not “definite,” meaning that you or anyone you know may not necessarily need to consume as much, or as little calories as we describe. All data was found on an online calorie calculator, and if you would like to find out your own personal caloric intake, please copy and paste the link below into your browser, while keeping in mind that this website is for recommendation purposes only, and is not a substitute for a certified dietician.

Website Title: Calorie Calculator – Daily Caloric Needs.

URL:

http://www.freedieting.com/tools/calorie_calculator.htm?age=15&sex=M&weight=170&weighttype=P&feet=5&inches=6&activity=1.4625&optResults=C&optFormula=M

According to the U.S.D.A. website, a boy aged around 15 years old should get about 130 grams of carbohydrates per day, and for an active boy around my size, 5' 10", I should also get no more than about 91 grams of fat. Finally, I should receive about 52 grams of protein in order to support my needs.
For a girl around 15 years old, she should get about 130 grams of carbohydrates per day, and if she is 5' 7", about 73 grams of fat and about 46 grams of protein.

http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140