How Many Calories Does a Teen Need Daily?

Teenagers have developing bodies, which means their dietary needs are different than young children or older adults. There are ways to determine exactly how many calories your teenager needs each day, but to figure it out you must determine their activity level, their weight and their fat intake. And, of course, make sure they are eating the right foods.

Servings

• The U.S. Department of Agriculture (USDA) recommends the following daily serving breakdowns for adolescents: three or more servings of dairy, two or three servings of meat and poultry, three to five servings of vegetables, two to four servings of fruit, and six to 11 servings of grains and cereals. The USDA also recommends that children have saturated fats and sugars on rare occasions. The USDA recommends these serving levels because teens need 50 percent more calories per pound of body weight than adults due to their growth.

Activity Level

• Familyfun.go.com recommends that you first determine your child's activity level before determining his caloric intake. Teens with low activity levels typically don't exercise or don't walk to places such as school or work. Teens with moderate activity levels exercise three to five times per week for 30 minutes each session. Teens with high activity levels exercise daily for 30 minutes and typically participate in team sports.

Calculate the Calories

• Once you've determined your teen's fitness level, it's time to figure out her caloric intake. Multiply the teen's weight by the corresponding number for her fitness level --- 12 for low, 14 for moderate and 20 for high. For instance, a teen with moderate fitness activity who weighs 125 pounds needs 1,750 calories per day.

Fat Grams

• Monitoring fat intake is an important part of the equation. Once you've determined the caloric intake, you must now determine how much fat to allow in the diet. For instance, a teen who needs 1,500 calories per day should have no more than 50 grams of fat. A teen who eats 1,800 calories each day should eat no more than 60 grams of fat.

Iron and Calcium

• Many teens take vitamins, but parents should take great care to make sure their teens get enough iron and calcium, says familyfun.go.com. Young girls need extra iron at the start of menstruation, while teen boys need iron to supplement lean body mass. Lean red meats, spinach, nuts and raisins are good sources, though girls typically need an iron supplement to meet their needs. Calcium promotes healthy bones, and teens develop 40 percent of their bone mass during adolescence. That's why the recommended daily allowance of calcium is 1,200 mg, and some agencies recommend as much as 1,500 mg per day. The USDA says less than half of the country's teens get enough calcium.