The adolescent years are critical for developing and establishing a good lifestyle and dietary habits. 14-year-olds often transition between childhood and adulthood, undergoing puberty, gaining muscle, getting taller, becoming more autonomous, and acquiring vital skills.
Many adolescents are malnourished, some are obese, and many do not have appropriate access to healthy foods. 14-year-olds must consume sufficient calories daily to sustain their growth, learning, and everyday activities.
Teenage females aged 14 require an average of 2,000 calories per day, whereas males aged 14 require an average of 2,400 calories per day. Physically active adolescents may require even more calories each day, depending on their degree of exercise.
Learn how to assist their adolescent in eating better and the correct amount of food daily for optimal growth and nutrition. Continue reading for some of the greatest recommendations for feeding a 14-year-old.
How Many Calories Should A 14-Year-Old Boy And Girl Eat Daily?
Therefore, a moderately active 14-year-old male requires approximately 2,400–2,600 calories per day, and a moderately active 14-year-old female requires approximately 2,000 calories per day.
Again, this is only an estimate (but probably pretty close for many teens). Depending on daily physical activity, more or fewer calories may be required.
Recommended Calorie Intakes For Teenagers:
For Boys
| Age | Not Active | Moderately Active | Active |
| 13 | 2,000 | 2,200 | 2,600 |
| 14 | 2,000 | 2,400 | 2,800 |
| 15 | 2,200 | 2,600 | 3,000 |
| 16 | 2,400 | 2,800 | 3,200 |
| 17 | 2,400 | 2,800 | 3,200 |
| 18 | 2,400 | 2,800 | 3,200 |
| 19 | 2,600 | 2,800 | 3,000 |
For girls
| Age | Not Active | Moderately Active | Active |
| 13 | 1,600 | 2,000 | 2,200 |
| 14-18 | 1,800 | 2,000 | 2,400 |
| 19 | 2,000 | 2,200 | 2,400 |
Sample Meal Plan For a 14-Year-Old Girl at 2000 Calories
In total, there are 2,007 calories and 126 grams of protein.
- Breakfast consists of 1/2 cup of oats prepared with 1 tablespoon of chia seeds and 1 tablespoon of peanut butter, along with 1 banana, 1/2 cup of blueberries, and 1 cup of 1 percent milk. 534 calories.
- Chicken pesto wrap with cucumbers and pretzels for lunch. 511 calories.
- Snack: 1/4 cup of hummus, six healthy wheat crackers, and one cup of celery sticks or baby carrots. 190 calories
- Two slices of vegetable pizza, one cup of green salad with one tablespoon of dressing, orange slices, and one cup of one percent milk. 599 calories.
- Snack: 8 ounces of low-fat Greek yogurt with a quarter cup of mixed berries and two teaspoons of granola. 173 calories
Sample Meal Plan For a 14-Year-Old Boy At 2400 Calories
- Two eggs, two cups of fruit/vegetable smoothie, and two slices of whole wheat bread with avocado for breakfast. 561 calories.
- Lunch consists of a chicken salad sandwich on whole wheat bread, sugar snap peas, and grapes. 630 calories.
- Snack: PB&J sandwich. 350 calories.
- Dinner: 1 cup beef and veggie lasagna, 1 slice of garlic bread, 1 cup broccoli, and 1 cup skim milk. 705 calories.
- A little handful of trail mix and dried fruit is the snack. 173 calories.
Total: 2,419 calories
Balanced, Healthy Diet For Teens
- Choose at least five portions of fruits and vegetables daily. A serving size is around 1 cup or the size of your fist. Choose a range of hues, materials, and textures.
- Select 6 to 8 daily servings of whole grains and starchy foods. One serving consists of one slice of bread, one-half cup of cooked grains, etc. Choose whole wheat bread, pasta, crackers, sweet potatoes, oats, brown rice, quinoa, and so on.
- Choose 1-2 cups of dairy products daily. The serving size is around 1 cup. Choose low-fat milk, yogurt, cheese, cottage cheese, and other dairy products (skim or 1% fat). Additionally, fortified dairy alternatives are acceptable. How Many Calories Should A 14-Year-Old Boy And Girl
- Choose four to seven servings of protein foods per day. One ounce of cooked meat, 1 egg, 1/4 cup of cooked beans, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds constitutes one serving.
- Also, restrict sugar, sodium, and saturated fat: Teenagers should limit highly processed foods and foods with excessive amounts of sugar, salt, and fat, such as desserts, candies, cakes, and sugary beverages. These foods are low in nutrition and heavy in calories. They should be “occasional foods” in a teen’s diet, consumed in moderation and not frequently.
Frequently Asked Questions
1. Are 1500 calories enough for a 14-year-old?
Ans. For most of the population, a low caloric intake, such as 1,500 calories per day, is not suggested for long-term success.
2. What should a 14-year-old eat in a day?
Ans. There are various breakfast meals that 14-year-olds can have. They are permitted to consume eggs, cereal with milk, fruits, almonds, bagels, and more.
3. Are 2000 calories too much for a 14-year-old?
Ans. Teenage girls between the ages of 12 and 18 who are moderately active require approximately 2000 calories per day. Throughout the remainder of adolescence, the daily calorie requirement increases to 2200.
4. Is it OK for a 14-year-old to diet?
Ans. Yes, a 14-year-old should diet, depending on the motivations for dieting. To properly manage your weight and overall health, it makes perfect sense to go on a diet if you attempt to lose weight.
You can begin by consuming healthier food options, such as vegetables and lesser portions. Additionally, try to choose low-fat foods.
Conclusions
A healthy lifestyle is of paramount importance for fourteen-year-olds. Your eating choices impact your growth and development as a teenager. It is also essential that you consume enough calories per day.
Additionally, you should avoid consuming junk food and add healthy food options to your diet. This will enable you to be your best 14-year-old self. How Many Calories Should A 14-Year-Old Boy And Girl