Teenagers are growing fast, so it’s natural to wonder, “How many calories should I eat a day as a teen?” Calorie needs vary based on age, gender, activity, and development. On average:
How many calories should I eat a day – Everage
- Teen girls need around 1,800 to 2,400 calories/day.
- Teen boys need 2,200 to 3,200 calories/day.
Highly active teens may need even more, especially those in sports. Skipping meals or under-eating can lead to fatigue, poor focus, and slow development.
The focus should be on nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit sugary drinks, processed snacks, and fast food.
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Teens should avoid dieting unless advised by a doctor. Instead, listen to hunger cues, eat balanced meals, and stay active. Knowing how many calories to eat a day as a teen helps support healthy growth and energy.