✔ Girls (14 years old):2,000 calories per day

✔ Boys (14 years old):2,400-2,600 calories per day

✔ Highly active teens may require more calories, depending on their exercise levels.

💡 Why is this important? Calories provide the energy needed for growth, learning, sports, and daily activities. Eating too few calories can stunt growth, while too many can lead to unhealthy weight gain.

For Boys

For Girls

💡 What do these numbers mean?

• Not Active: Minimal physical activity outside of daily routine.
• Moderately Active: 30-60 minutes of light physical activity per day.
• Active: 60+ minutes of vigorous exercise or sports training.

Providing balanced meals ensures proper nutrition while keeping caloric intake in check. Here’s an example of a well-balanced diet plan:

🥑 Meal Plan for a 14-Year-Old Girl (2,000 Calories)

✔ Breakfast:

• ½ cup oatmeal with 1 tbsp chia seeds & peanut butter
• 1 banana, ½ cup blueberries
• 1 cup low-fat milk
• (Calories: 534 kcal)

✔ Lunch:

• Chicken pesto wrap with cucumbers & pretzels
• (Calories: 511 kcal)

✔ Snack:

• ¼ cup hummus with 6 whole wheat crackers & baby carrots
• (Calories: 190 kcal)

✔ Dinner:

• 2 slices vegetable pizza with 1 cup salad (1 tbsp dressing)
• Orange slices & 1 cup low-fat milk
• (Calories: 599 kcal)

✔ Evening Snack:

• 8 oz Greek yogurt with ¼ cup mixed berries & 2 tbsp granola
• (Calories: 173 kcal)

🥩 Meal Plan for a 14-Year-Old Boy (2,400 Calories)

✔ Breakfast:

• 2 eggs, 2 slices whole wheat toast with avocado
• 2 cups fruit & vegetable smoothie (Calories: 561 kcal)

✔ Lunch:

• Chicken salad sandwich (whole wheat bread)
• Sugar snap peas & grapes (Calories: 630 kcal)

✔ Snack:

• Peanut butter & jelly sandwich (Calories: 350 kcal)

✔ Dinner:

• 1 cup beef & veggie lasagna
• 1 slice garlic bread, 1 cup broccoli
• 1 cup skim milk (Calories: 705 kcal)

✔ Evening Snack:

• A small handful of trail mix & dried fruit (Calories: 173 kcal)

Ensuring nutrient-dense foods rather than empty-calorie snacks is essential for long-term health.

✔ 🥦 Vegetables & Fruits (5+ servings per day)

• Provides fiber, vitamins, & antioxidants
• Eat a variety of colors & textures

✔ 🍞 Whole Grains (6-8 servings per day)

• Includes whole wheat bread, oats, brown rice, quinoa
• Provides sustained energy & fiber

✔ 🥛 Dairy & Dairy Alternatives (1-2 cups per day)

• Essential for bone growth (milk, yogurt, cheese)
• Opt for low-fat options

✔ 🍗 Protein Sources (4-7 servings per day)

• Lean meats, fish, eggs, beans, tofu, nuts, & seeds
• Supports muscle & brain development

✔ ⚠️ Limit Sugar, Sodium, & Processed Foods

• Cut back on fast food, candy, sodas, and chips
• Stick to homemade & natural snacks

1️⃣ Are 1,500 calories enough for a 14-year-old?

❌ No. A 1,500-calorie diet is too low for most 14-year-olds. Teens need enough energy for growth, school, and physical activity.

2️⃣ What should a 14-year-old eat daily?

✔ A well-balanced mix of fruits, vegetables, protein, whole grains, and dairy.

✔ Avoid excessive sugar, processed foods, and empty-calorie snacks.

3️⃣ Are 2,000 calories too much for a 14-year-old?

✔ No. 2,000 calories is perfectly normal for moderately active girls and on the lower end for boys.

4️⃣ Should a 14-year-old go on a diet?

✔ Depends on the goal.

• If trying to lose weight, focus on healthy food choices & portion control instead of extreme dieting.
• If trying to gain weight, opt for nutrient-dense foods rather than junk food.

💡 Tip: Teens should focus on healthier food choices rather than strict diets!

The teen years are critical for developing lifelong healthy habits. A well-balanced diet supports growth, brain function, and overall well-being.

✔ Key Takeaways:

• 14-year-old boys need 2,400-2,600 calories per day
• 14-year-old girls need 2,000 calories per day
• Active teens need more calories
• Healthy food choices are more important than counting calories

💡 Encourage smart eating habits today for a healthier future! 🥑💪🥗

Need Personalized Advice?

If you have questions or concerns about your teen’s nutrition and calorie needs, consider an Online Consultation with a nutrition expert. Expert guidance can help tailor recommendations to your teen's unique needs and set them up for a healthier future.