Quick Answer
The recommended daily calorie intake for a moderately active 14 year old girl is between 1,800 and 2,400 calories. Most 14 year old girls need around 2,000 calories per day. However, calorie needs vary depending on age, size, activity levels and rate of growth.
How Many Calories Does a 14 Year Old Girl Need?
The number of calories a 14 year old girl needs each day depends on several factors including age, height, weight, activity level and rate of growth. Generally, most 14 year old girls need between 1,800 and 2,400 calories per day. Here are some more specific calorie recommendations:
- Sedentary 14 year old girl: 1,800 calories per day
- Moderately active 14 year old girl: 2,000 calories per day
- Very active 14 year old girl: Up to 2,400 calories per day
As a comparison, the average calorie needs for girls aged 14-18 years old are:
- Sedentary: 1,800 calories
- Moderately Active: 2,000 calories
- Active: 2,400 calories
So a 14 year old girl who exercises for at least 60 minutes per day would need around 2,000-2,400 calories. A more sedentary 14 year old would need closer to 1,800 calories.
These are estimated averages – every girl is different! Tracking your daughter’s growth and talking to her doctor can help determine her ideal calorie intake.
Factors That Determine Calorie Needs
There are several key factors that determine how many calories a 14 year old girl needs each day:
Age
Calorie needs tend to increase as girls grow older and bigger during the teen years. A 14 year old generally needs more calories than a 13 year old.
Height and Weight
Bigger and taller girls need more calories than petite girls to maintain energy levels and fuel growth. Ideal calorie intake adjusts as teens gain weight and height.
Activity Level
Teens who are very physically active through sports and exercise have higher calorie needs than less active teens. Active 14 year olds may need up to 600 more calories daily.
Rate of Growth
During growth spurts, calorie needs increase to keep up with rapid bone and muscle development. Growth velocity affects ideal calorie intake.
Individual Needs
Every girl is different! Even two girls of the same age and activity level may require different calorie intakes based on genetics, metabolism and other factors.
Daily Calorie Intake Guidelines
Most experts recommend the following daily calorie intake guidelines for 14 year old girls:
Sedentary Activity Level: 1,800 calories
14 year old girls who get less than 30 minutes of moderate physical activity daily have sedentary lifestyles. Their estimated calorie needs are:
– 1,800 calories per day
This activity level includes activities like:
- Light walking
- Slow home activities like cooking or cleaning
- Driving
- Light stretching and yoga
- Studying or reading
- Computer work
Moderately Active: 2,000 calories
For 14 year old girls who exercise for 30-60 minutes per day at a moderate pace, recommended calorie intake is around:
– 2,000 calories per day
Moderate activity level includes:
- Brisk walking
- Dancing
- General home exercises
- Active play like tag
- Bike riding
- Light jogging
- Active video gaming like Wii Fit
- Water sports and swimming
- doubles tennis
Very Active: Up to 2,400 calories
14 year old girls who engage in over 60 minutes per day of vigorous activity have high calorie needs. Recommendations are:
– Up to 2,400 calories per day
Vigorous activity includes:
- Running
- Singles tennis
- Aerobics
- Competitive swimming
- Biking over 10 miles per hour
- Jumping rope
- Basketball
- Hockey
- Rollerblading
- Gymnastics
- Dance
- Martial arts like karate
Tips for Determining Calorie Needs
Here are some tips to help determine your 14 year old daughter’s ideal daily calorie intake:
- Track growth – Monitor height, weight and BMI percentile over time
- Assess activity level and sports participation
- Consider individual factors like metabolism and genetics
- Adjust intake up during growth spurts
- Avoid drastic calorie cutting
- Meet with a doctor or dietitian for guidance
- Use online calorie calculators as a starting point
- Monitor if weight is stable or if growth seems on track
Monitoring your teen’s growth patterns and making adjustments is key. It’s normal for calorie needs to change as girls grow and get more or less active during the teen years.
Foods to Eat for Balanced Nutrition
Getting the right amount of calories is important, but eating balanced, nutritious foods is also key for 14 year old girls to get enough vitamins, minerals and nutrients to fuel growth and development.
Here are good food choices to incorporate:
Fruits and Vegetables
Aim for at least 2-3 servings of nutrient-dense fruits and veggies at meals and snacks. Good choices include:
- Apples
- Bananas
- Berries
- Melons
- Citrus fruits
- Spinach
- Broccoli
- Carrots
- Sweet potatoes
- Peppers
- Green beans
- Brussels sprouts
- Kale
- Tomatoes
Lean Protein
Protein foods help build muscle mass and strength. Choose lean options 2-3 times per day such as:
- Chicken breast
- Turkey
- Fish like salmon and tilapia
- Shrimp
- Eggs
- Beans and lentils
- Nuts
- Low-fat dairy like Greek yogurt
Whole Grains
Choose whole grain breads, cereals, pasta and rice as carb sources. For example:
- 100% whole wheat bread
- Oatmeal
- Brown rice
- Quinoa
- Whole grain pasta
Smart Snacks
Get nutrients, protein and healthy fats with snacks like:
- Fresh fruit
- Low-fat string cheese
- Roasted chickpeas
- Greek yogurt
- Hummus and whole grain pita
- Nut bars
- Trail mix
- Turkey roll-ups
- Baby carrots and guacamole
Healthy Beverages
Stay hydrated and cut out sugary drinks. Choose:
- Water
- Milk
- 100% fruit juice in moderation – no more than 1 small glass a day
- Flavored seltzer or sparking water
- Unsweetened tea
Sample Meal Plan for a 14 Year Old Girl
Here is a sample 2,000 calorie meal plan that gives a 14 year old girl balanced nutrition:
Breakfast
- 1 cup Greek yogurt with 1/2 cup berries
- 1 slice whole wheat toast with 2 Tbsp peanut butter
- 1 hardboiled egg
- 1 cup milk
Morning Snack
- 1 apple sliced with 1 Tbsp almond butter
- 1 stick low-fat string cheese
Lunch
- Tuna sandwich on whole grain bread with lettuce, tomato
- Carrot sticks
- Baked chips
- Baby carrots
- 1 cup milk
Afternoon Snack
- 1 banana
- 1/4 cup trail mix
Dinner
- 3 ounce grilled salmon
- 1 cup roasted Brussels sprouts
- 1/2 cup brown rice
- 1 whole wheat dinner roll
Evening Snack
- 6 whole grain crackers with 1oz cheddar cheese
- 1 cup veggies with 2 Tbsp hummus
This provides balanced nutrition including:
- 2,050 calories
- 25% calories from fat
- 13% calories from protein
- 62% calories from carbohydrates
Tweak this sample meal plan as needed to meet your daughter’s preferences and calorie needs.
Setting a Healthy Calorie Goal
Determining the right calorie intake for your 14 year old involves:
1. Estimating Calorie Needs
Use age, height, activity level and other factors to estimate calorie needs. Online calculators or a nutritionist can help provide recommendations.
2. Adjusting Intake Over Time
Regularly track weight, height and growth patterns. Adjust calorie intake up or down if needed to support healthy growth.
3. Incorporating Nutritious Foods
Focus on getting calories from healthy rather than processed sources through fruits, veggies, lean protein and whole grains.
4. Staying Hydrated
Water helps the body perform optimally. Aim for 6-8 glasses of fluids like water and milk daily.
5. Allowing Flexibility
Calorie needs vary day to day. It’s okay to adjust intake based on activity, hunger and growth spurts.
6. Avoiding Extreme Dieting
Cutting calories too sharply can negatively impact growth and development for teens. Avoid extreme diets.
7. Involving Your Teen
Discuss healthy eating goals and preferences with your daughter so she can be involved in making good choices.
8. Meeting with a Doctor
Ask your pediatrician for customized calorie recommendations based on growth, medical history and health needs.
Health Concerns with Too Few or Too Many Calories
Consuming too few or too many calories can potentially impact a 14 year old girl’s health. Here are some concerns:
Risks of Too Few Calories
Not eating enough can lead to:
- Poor growth and delayed development
- Loss of muscle mass
- Weakened bone density
- Fatigue and low energy
- Nutrient deficiencies
- Anemia
- Headaches and dizziness
- Poor concentration
- Irregular periods
If weight loss occurs by consuming too few calories, discuss increasing intake with your doctor.
Risks of Too Many Calories
Eating excess calories can increase risk for:
- Weight gain and obesity
- Insulin resistance and diabetes
- High blood pressure
- High cholesterol
- Fatty liver disease
- Heart disease
- Joint problems
- Low self-esteem
If weight gain occurs by eating too many calories, aim to lower intake and focus on nutrition.
Tips for Healthy Eating
Here are some tips to help 14 year old girls eat healthy while meeting calorie needs:
Do:
- Eat breakfast daily with protein
- Fuel up properly for sports and exercise
- Keep healthy snacks on hand
- Drink plenty of water
- Monitor portions but don’t obsess over calories
- Learn to read nutrition labels
- Get colorful fruits and veggies
- Enjoy treats in moderation
Don’t:
- Skip meals
- Crash diet to lose weight
- Drink sugary beverages like soda
- Eat too much fast food and junk
- Obsess over body image
- Feel guilty for occasional treats
- Follow extremely restrictive diets
Conclusion
Most 14 year old girls need between 1,800-2,400 calories daily, with active teens requiring more calories. Eating enough nutritious foods is key to providing fuel for adequate growth and development during the teen years. Consult your daughter’s doctor for personalized calorie recommendations and create balanced eating plans to support her unique needs. Keep in mind that calorie needs can fluctuate and may need adjustments over time as girls grow.
