Teenagers have high calorie needs to support their rapid growth and development. The number of calories a 14 year old burns per day depends on their age, gender, height, weight and activity level. On average, active 14 year old boys require 2,000 to 2,800 calories per day, while active 14 year old girls need 1,800 to 2,200 calories per day.
Average Calorie Needs for 14 Year Olds
The 2020-2025 Dietary Guidelines for Americans provides estimated calorie needs for children and teens based on age, gender and physical activity level:
Calorie Needs for 14 Year Old Boys
- Sedentary: 1,800 calories per day
- Moderately Active: 2,000-2,200 calories per day
- Active: 2,400-2,800 calories per day
Calorie Needs for 14 Year Old Girls
- Sedentary: 1,800 calories per day
- Moderately Active: 2,000 calories per day
- Active: 2,200-2,400 calories per day
As shown, the estimated calorie needs for 14 year olds ranges from 1,800-2,800 calories per day depending on activity level. In general, 14 year old boys need more calories than girls of the same age.
Factors That Influence Calorie Needs
Several factors play a role in determining how many calories a 14 year old needs each day:
Age
Younger teens aged 12-14 years have higher calorie needs than older teens aged 15-18 years due to their rapid growth and development. Calorie needs peak at age 14-16 in boys and age 12-13 in girls.
Gender
Gender differences in body composition, growth rate and metabolism lead to higher calorie needs in teen boys compared to girls. On average, 14 year old boys need 200-600 more calories per day than girls of the same age.
Growth Spurts
During growth spurts, calorie needs increase to support the teen’s rapid gain in height and weight. 14 year old boys experiencing growth spurts may need up to 3,200 calories per day.
Weight Status
Overweight or obese teens may need fewer calories for weight management, while underweight teens need extra calories to promote growth and development.
Physical Activity Level
Teens who are very physically active through sports, exercise or other activities require more calories than less active teens. Active 14 year olds may need up to 2,800 calories per day.
Individual Differences
Due to differences in body size, growth rate, metabolism and activity level, calorie needs can vary significantly among 14 year olds of the same gender.
Calorie Burn From Common Activities
Physical activity significantly increases the number of calories burned each day. Here are estimates for how many calories a 140 lb (64 kg) 14 year old would burn doing various activities for one hour:
Activity | Calories Burned (Per Hour) |
---|---|
Sleeping | 50 |
Sitting – class, homework | 70 |
Walking – 2.5 mph | 180 |
Running – 5 mph | 340 |
Biking – 12 mph | 260 |
Basketball – playing a game | 440 |
Soccer – competitive | 440 |
Swimming laps – freestyle | 360 |
As shown, more vigorous activities like sports and running result in a higher calorie burn compared to light activities like sitting or sleeping.
Daily Calorie Burn Example
Putting all of this information together, here is an example of how active calories burned in a day may add up for a 140 lb moderately active 14 year old boy:
Basal Metabolic Rate (BMR)
The minimum number of calories needed to sustain vital body functions at rest: 1,600 calories
Activities
- Sleeping – 8 hours = 400 calories
- Sitting in class – 6 hours = 420 calories
- Walking to school – 0.5 hours = 90 calories
- Basketball practice – 2 hours = 880 calories
- Homework – 1 hour = 70 calories
Total Calories Burned from Activities: 1,860 calories
Total Daily Calorie Burn:
BMR (1,600 calories) + Activities (1,860 calories) = 3,460 calories
For this moderately active 14 year old boy, the estimated daily calorie requirement would be around 3,400-3,600 calories per day.
Tips for Meeting Calorie Needs
Here are some tips to help active, growing 14 year olds meet their increased calorie needs:
Eat Regular Meals and Snacks
Spreading calories out over 3 meals and 2-3 snacks helps ensure adequate intake to fuel growth and activity.
Choose Nutrient-Dense Foods
Emphasize whole grains, lean proteins, dairy, fruits, vegetables and healthy fats. These provide nutrients for growth in addition to calories.
Keep Calorie-Dense Snacks on Hand
Stock up on snacks like trail mix, Greek yogurt, cheese, nuts and dried fruit to help meet needs.
Fuel Up Before and After Exercise
Eat a carbohydrate-rich snack before sports or activity to fuel performance and support recovery with protein afterwards.
Listen to Hunger Cues
Allow teenagers to eat according to their hunger levels to meet needs.
Stay Hydrated
Drink plenty of water and unsweetened beverages instead of high-calorie sodas and juices.
Health Concerns With Low Calorie Intake
It’s important for teenagers to meet their daily calorie needs to support healthy growth and development. Consequences of chronic low calorie intake can include:
Poor Growth
Inadequate calories can limit reaching full growth potential and delay puberty.
Menstrual Issues
Low body fat from under-eating can cause menstrual irregularities or loss of periods in girls.
Weakened Bones
Low energy availability during youth may impair bone accretion and increase osteoporosis risk.
Fatigue
Lack of enough calories can cause low energy levels, fatigue and inability to focus.
Increased Risk of Injury
Low calorie intake combined with high activity levels raises injury risk in teenage athletes.
Disordered Eating Patterns
Strict dieting and calorie restriction can trigger development of eating disorders in vulnerable teens.
The Importance of Balanced Nutrition
In addition to meeting calorie needs, it’s important for 14 year olds to have balanced nutrition to support growth, health and development. Some key nutrients for teenagers include:
Protein
Needed for building muscle mass. Active 14 year olds need around 0.5-0.9 grams of protein per pound of body weight daily from foods like meat, eggs, dairy and beans.
Calcium
Critical for developing strong bones. Teens need 1,300 mg of calcium daily from milk, yogurt, cheese, greens and fortified foods.
Iron
Helps form red blood cells to transport oxygen. Teen girls need extra iron due to menstruation. Good sources include red meat, poultry, seafood, spinach and iron-fortified cereals.
Vitamin D
Essential for calcium absorption and bone growth. Teens need 600 IU daily from sunlight, fortified dairy and supplements.
Folate
Important for cell growth and replication. Teens need 400-800 mcg of folate from vegetables, fruits, nuts and enriched grains.
Zinc
Supports immune function and wound healing. Teens need 8-11 mg per day from oysters, beef, beans, yogurt and nuts.
Setting a Healthy Example
Parents and families can help promote healthy eating habits in teenagers by:
- Stocking the kitchen with nutrient-dense snacks and meals
- Sitting down for family meals together when possible
- Role modeling balanced eating and exercise habits
- Being a source of emotional support
- Avoiding criticizing weight or enforcing strict dieting rules
With empathy, flexibility and guidance, parents can help create a positive environment to help meet a growing teenager’s nutrition needs.
When to Seek Help
Consult a doctor or registered dietitian nutritionist if your teenager:
- Has a dramatic loss or gain in weight
- Shows signs of an eating disorder
- Stops getting their period or misses periods
- Appears fatigued, dizzy or short of breath during sports
- Has special dietary needs
- Struggles to eat enough to meet their calorie needs
With professional support, steps can be taken to help ensure your teenager stays healthy and gets the nutrition they need to thrive.
Conclusion
14 year old teenagers have high calorie and nutrient demands due to their rapid growth and development. Active 14 year old boys generally need 2,000-2,800 calories per day, while girls require 1,800-2,200 calories daily. Exact needs vary based on age, size, activity levels and growth rate. Consuming adequate calories and balanced nutrition is crucial to support energy, health, growth and development during these formative years.