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🔢 For adolescents aged 13–18

Calorie Calculator for Teenagers

During the growth phase, teenagers need more calories than adults – calculate your individual needs.

How Many Calories Do Teenagers Need Daily?

Adolescents have increased calorie needs due to growth, hormonal changes and often high activity levels: Girls (13–18): 1,800–2,200 kcal/day. Boys (13–18): 2,200–3,200 kcal/day. Sport and growth spurts can increase this by 300–600 kcal.

Why Is Nutrition Especially Important for Teenagers?

The teenage years are a critical growth phase for bones (calcium, vit. D), muscles (protein), brain development (omega-3, iron) and the hormonal system. Insufficient calories or nutrients can have long-term effects on height, bone density and cognitive performance.

What Should Teenagers Eat?

Protein-rich foods (eggs, dairy, meat, legumes) for muscle and bone development, complex carbohydrates (wholegrain, oats) for energy and concentration, calcium-rich foods (dairy, leafy greens) and sufficient iron – especially for girls after the first menstruation.

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Frequently Asked Questions

Should a teenager diet?+
Restrictive diets are not recommended for teenagers as they can impair growth. Rather than reducing calories, improve food quality and increase physical activity. For overweight teens, seek medical guidance.
How much protein do teenagers need?+
Approximately 0.85–1.0 g/kg body weight daily; for sport or muscle building up to 1.4–1.6 g/kg.
Is breakfast important for teenagers?+
Yes – studies show that students who eat breakfast have better cognitive performance, higher concentration and more stable energy through the school morning.
What should teenagers eat before sport?+
2–3 hours before: complex carbs + protein (e.g. oats + egg). 30–60 min before: easily digestible carbs (banana, toast).

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