✔️ For Boys (12 Years Old):

✔️ For Girls (12 Years Old):

📌 💡 What Do These Activity Levels Mean?

• Not Active: Minimal movement outside of daily routines (e.g., school, homework, TV).
• Moderately Active: 30-60 minutes of moderate exercise daily (e.g., sports, biking, active play).
• Very Active: 60+ minutes of intense exercise (e.g., competitive sports, daily workouts).

Calories aren’t just about weight—they fuel the entire body. Your child needs calories for:

✔ Growth & development (bone, muscle, brain function)

✔ Basic functions (breathing, blood circulation, digestion)

✔ Energy for movement (running, playing, school activities)

1️⃣ Basal Metabolic Rate (BMR) – 50-80% of calories burned

• This is the energy needed for survival, including breathing, heart function, and cell repair.

2️⃣ Digestion & Nutrient Absorption – 5-10% of calories burned

• Your body burns energy just by digesting food!

3️⃣ Physical Activity – 20-30% of calories burned

• Walking, running, sports, and even fidgeting burn calories.

📌 💡 Fun Fact:Did you know your brain alone uses about 20% of your daily calories?

If a 12-year-old needs to lose weight, they should not drastically cut calories. Instead, focus on healthy eating habits and physical activity.

📌 Safe weight loss tips for 12-year-olds:

✔ Reduce sugary drinks & snacks (Replace soda with water, chips with fruit)

✔ Encourage daily movement (Sports, outdoor play, walking)

✔ Eat balanced meals (Protein, fiber, healthy fats)

✔ Avoid crash diets (Drastic cuts harm metabolism & growth)

⚠️ WARNING:Never cut below 1,400 calories per day for a 12-year-old without medical supervision.

Yes! Children need extra energy for growth—but it should come from nutrient-rich foods, not junk food.

✔ Why? Growth requires protein, healthy fats, vitamins, and minerals, not just calories.

✔ Balanced meals ensure proper muscle, bone, and brain development.

📌 💡 Pro Tip:Encourage whole foods like eggs, dairy, lean meats, nuts, fruits, and veggies for optimal growth.

1️⃣ How Many Calories Should a 12-Year-Old Weigh?

✔ Active 12-year-old boys need 2,000 – 2,600 calories/day.

✔ Active 12-year-old girls need 1,800 – 2,200 calories/day.

2️⃣ Should 12-Year-Olds Be Dieting?

❌ No!

✔ Instead, focus on healthy habits—portion control, movement, and balanced meals.

3️⃣ What is Considered Overweight for a 12-Year-Old?

✔ A BMI above the 85th percentile is overweight

✔ A BMI above the 95th percentile is obese

📌 💡 Tip: Check a BMI-for-age growth chart or consult a pediatrician.

4️⃣ How Can I Help My 12-Year-Old Lose Weight Safely?

✔ Swap unhealthy snacks for nutritious ones 🍎🥕

✔ Encourage active hobbies 🏀🎾

✔ Limit screen time & increase movement 🚶‍♂️

✔ For Boys:1,800 – 2,200 calories/day

✔ For Girls:1,600 – 2,000 calories/day

✔ Focus on:Balanced meals, regular physical activity, and portion control

✔ Avoid:Extreme calorie restrictions or crash diets

🔹 Key Takeaway?

✅ Teach healthy eating habits now to set kids up for lifelong wellness. Instead of counting calories, focus on quality nutrition, movement, and self-care.

Need Personalized Advice?

If you have questions or concerns about your child's nutritional needs, consider an Online Consultation. Get expert guidance tailored to your child’s unique growth and health requirements.