Maintenance Calorie Calculator for Teens

Here’s a comprehensive table outlining recommended daily maintenance calorie intake for teens based on age, gender, and activity level. These values serve as general guidelines to help teens maintain their current weight.

Age	Gender	Activity Level	Recommended Daily Calorie Intake
12-13	Boys	Sedentary (little to no exercise)	1,800 - 2,000 kcal
		Lightly Active (light exercise/sports)	2,000 - 2,200 kcal
		Moderately Active (regular exercise/sports)	2,200 - 2,400 kcal
		Very Active (intense daily exercise/sports)	2,400 - 2,600 kcal
	Girls	Sedentary	1,600 - 1,800 kcal
		Lightly Active	1,800 - 2,000 kcal
		Moderately Active	2,000 - 2,200 kcal
		Very Active	2,200 - 2,400 kcal
14-15	Boys	Sedentary	2,000 - 2,200 kcal
		Lightly Active	2,200 - 2,400 kcal
		Moderately Active	2,400 - 2,600 kcal
		Very Active	2,600 - 2,800 kcal
	Girls	Sedentary	1,800 kcal
		Lightly Active	2,000 kcal
		Moderately Active	2,200 kcal
		Very Active	2,400 kcal
16-18	Boys	Sedentary	2,400 kcal
		Lightly Active	2,600 kcal
		Moderately Active	2,800 kcal
		Very Active	3,000 kcal
	Girls	Sedentary	1,800 kcal
		Lightly Active	2,000 kcal
		Moderately Active	2,200 kcal
		Very Active	2,400 kcal

Explanation of Table

• Age: Caloric needs generally increase with age due to changes in body composition and metabolic rate as teens grow.
• Gender:
  • Boys tend to have higher caloric needs than girls due to differences in body composition and growth rates during adolescence.
  • Girls typically have lower caloric requirements but still need sufficient energy to support growth and development.
• Activity Levels:
  • Sedentary: Minimal physical activity, usually limited to routine daily activities.
  • Lightly Active: Engaging in light physical activities or recreational sports a few times a week.
  • Moderately Active: Regular exercise or sports activities several days a week.
  • Very Active: Intense daily exercise, sports, or physically demanding activities.
• Recommended Daily Calorie Intake:
  • The caloric intake recommendations increase with activity levels to support energy needs for more physically active teens.
  • The range provides flexibility for individual differences, such as metabolic rate and growth spurts.

Additional Notes:

• Individual Variation: These are general guidelines. Individual calorie needs can vary based on growth rate, body composition, and metabolism.
• Balanced Nutrition: In addition to calorie intake, a balanced diet including protein, carbohydrates, fats, vitamins, and minerals is essential to support healthy development.
• Healthcare Guidance: For personalized advice, it’s recommended that teens and parents consult a healthcare provider or dietitian, especially if there are specific health concerns or dietary goals.

This table serves as a helpful guide for teens to understand their general maintenance calorie needs based on lifestyle and physical activity.