Your teenage years are a critical period when your body develops lean mass (muscles and bone tissues) that will help sustain your health through early and late adulthood. If you concluded that your lifestyle is sedentary, we suggest that you try to raise your physical activity level to at least moderately active to improve your health status. We don’t advise teenagers to settle for a sedentary lifestyle because it is not healthy. A sedentary lifestyle is unhealthy for 16-year-olds Recommended daily intake of carbs, protein, fats, vitamins, and minerals.Your Body Mass Index (BMI) (find out more about BMI below).You only need to enter your age, weight, height, and activity level to generate data that includes: The tool helps you estimate your DRI based on recommendations by the Health and Medicine Division of the National Academies of Sciences. Healthy carbs include whole grains, legumes, fruits, vegetables, milk and yogurt high-protein foods include lean meats, poultry, seafood, eggs, dairy products, tofu, seitan, legumes, nuts and seeds and healthy fats include vegetable oils, purified fish oils, olives, avocados, nuts and seeds. For example, the Institute of Medicine encourages teens to consume 45 to 65 percent of their calories from carbohydrates, 10 to 30 percent from protein and 25 to 35 percent of their daily calories from fats. Consuming at least 1,600 calories each day can help prevent these health problems in teenage girls.Ĭonsuming the right type of calories will help a teen girl meet her daily nutrient requirements. If teen girls eat too few calories over a long period of time, it can also cause hormonal changes, weakened bones, menstrual irregularities, infertility, stunted growth and heart disease, according to the University of Maryland Medical Center. ConcernsĮating too little can lead to weakness, headaches, dizziness and difficulty concentrating at school. Teen athletes, especially those involved in endurance sports, may have calorie needs that exceed recommendations set by the Dietary Guidelines for Americans. Older teens need more calories than younger teen girls for example, an 18-year-old teenage girl should aim for 1,800 to 2,400 calories per day depending on her activity level. According to the Dietary Guidelines for Americans 2010, sedentary teen girls between the ages of 13 and 18 need 1,600 to 1,800 calories per day, while active girls require 2,200 to 2,400 calories each day (). Calorie RecommendationsĪlthough 1,600 calories is the minimum required for teen girls, active girls should consume additional. If you seldom go outdoors but spend a typical day watching TV or playing video games, you are most likely sedentary. But if you work out or do vigorous sporting activities at least thrice weekly, your lifestyle is likely active. If you engage in sporting activity only occasionally but spend lots of time with friends at the beach engaged in light physical activity (such as dancing, partying, and playing beach ball), you are likely moderately active. You have to decide which activity level represents your typically daytime lifestyle. It estimates your calorie needs, taking into account your age, sex, height, body weight, and physical activity level. If you want a more precise estimate of your daily calorie need, you may use the calorie calculator below. The daily calorie needs listed in Tables 1-3 are only rough estimates for 16-year-olds. Body Mass Index (BMI) calculator for teenagers.A sedentary lifestyle is unhealthy for 16-year-olds.How to determine your physical activity level.Teenaged boys need more calories than girls.How many calories should a 16-year-old boy eat?.How many calories should a 16-year-old girl eat?.
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