Adolescent nutritional needs (roughly ages 9–18) rise sharply due to rapid growth, puberty, and increased activity, and requirements differ somewhat by age, sex, and body size. The figures below reflect general guidance used by bodies like the U.S. Dietary Guidelines/DRIs and are meant as a broad reference, not individualized medical advice.
Calories: Roughly 1,600–2,400/day for girls and 1,800–3,200/day for boys, depending on age and physical activity level. Highly active teens need more.
Macronutrients:
- Protein: about 0.85 g per kg of body weight per day (roughly 34–52 g/day for many teens, higher for larger or very active individuals).
- Carbohydrates: at least 130 g/day, with most guidelines suggesting 45–65% of total calories from carbs, emphasizing whole grains.
- Fat: about 25–35% of total calories, prioritizing unsaturated fats.
- Fiber: roughly 25–31 g/day, depending on age and sex.
Key micronutrients (especially important in adolescence):
- Calcium: 1,300 mg/day (peak bone-building years).
- Vitamin D: 600 IU (15 mcg)/day.
- Iron: 8 mg/day for boys; 15 mg/day for girls (higher due to menstruation).
- Zinc: 8–11 mg/day.
- Folate: 400 mcg/day.
- Vitamin C: 65–75 mg/day.
- Potassium: around 2,300–3,000 mg/day.
- Sodium: generally recommended under 2,300 mg/day.
Fluids: Around 8–11 cups (about 1.9–2.6 liters) of total water daily from beverages and food, more with heat or exercise.
These are general population-level estimates; actual needs vary with growth rate, puberty stage, activity level, health status, and body size. Registered dietitians or pediatricians use standardized DRI (Dietary Reference Intake) tables broken down by exact age and sex for precise recommendations, and anyone with specific health concerns (growth issues, eating disorders, chronic conditions) should consult a healthcare provider rather than relying solely on general averages.