As a parent or caregiver of a 14-year-old girl, you may be wondering how many calories she should be consuming daily.

If you’re short on time, here’s a quick answer to your question: A 14-year-old girl should consume around 1,800 to 2,400 calories per day, depending on her activity level and individual needs.

In this article, we’ll take a closer look at the recommended calorie intake for 14-year-old girls, as well as factors that can impact this number, and tips for promoting a healthy diet and lifestyle.

Recommended Calorie Intake for 14-Year-Old Girls

As a 14-year-old girl, it’s important to consume enough calories to support your growth and development. The recommended calorie intake for a 14-year-old girl can vary based on several factors, such as activity level, height, weight, and body composition.

How Many Calories Do 14-Year-Old Girls Need?

On average, a sedentary 14-year-old girl needs about 1,800 calories per day, while an active 14-year-old girl may need up to 2,400 calories per day. These estimates are based on the Dietary Guidelines for Americans and assume that the girl is of average height and weight for her age and has a healthy body composition.

It’s worth noting that these are just general guidelines, and the exact number of calories a 14-year-old girl needs can vary based on her individual circumstances. Consulting with a healthcare professional, such as a registered dietitian, can help determine the appropriate calorie intake for your specific needs.

Factors That Can Impact Calorie Needs in 14-Year-Old Girls

Several factors can impact how many calories a 14-year-old girl needs, including:

  • Activity level: Girls who are more active require more calories to fuel their bodies.
  • Growth and development: Girls who are going through growth spurts may need more calories to support their bodies’ needs.
  • Body composition: Girls who have more muscle mass may require more calories than those with less muscle mass.
  • Overall health status: Certain health conditions or medications can affect calorie needs.

What Happens If a 14-Year-Old Girl Consumes Too Many or Too Few Calories?

If a 14-year-old girl consumes too many calories, she may be at risk of gaining excess weight. Over time, this can increase the risk of developing health problems such as type 2 diabetes, heart disease, and certain types of cancer.

On the other hand, if a 14-year-old girl consumes too few calories, she may not get the nutrients her body needs to support growth and development. This can lead to nutrient deficiencies, delayed growth and development, and other health problems.

It’s important for 14-year-old girls to strive for a balanced diet that provides enough calories to support their body’s needs without exceeding their daily requirements.

For more information on healthy eating for teenagers, visit

Tips for Promoting a Healthy Diet and Lifestyle in 14-Year-Old Girls

As a parent or guardian of a 14-year-old girl, you may be wondering how many calories she should be consuming each day. However, instead of focusing solely on calorie counting, it’s important to teach your teen about the importance of a balanced diet and healthy lifestyle. Here are some tips to help promote a healthy lifestyle for your 14-year-old girl.

Encouraging a Balanced Diet

A balanced diet is essential for overall health and wellbeing. Encourage your teen to consume a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed and high-sugar foods, and encourage your teen to drink plenty of water throughout the day.

According to the USDA’s MyPlate guidelines, a 14-year-old girl should aim to consume about 1,800-2,400 calories per day, depending on her activity level. However, this number can vary based on individual factors such as height, weight, and metabolism.

Fostering a Positive Relationship with Food

It’s important to teach your teen to have a positive relationship with food. Avoid labeling foods as “good” or “bad,” and focus on moderation and balance instead. Encourage your teen to listen to her body’s hunger and fullness cues, and to eat when she’s hungry and stop when she’s full.

In addition, involve your teen in meal planning and preparation. This will help her develop important life skills and encourage her to try new foods and flavors.

Promoting Physical Activity

Physical activity is also important for overall health and wellbeing. Encourage your teen to engage in at least 60 minutes of physical activity each day, such as brisk walking, running, or playing sports.

According to the CDC, regular physical activity can help improve cardiovascular health, bone health, and mental health in teens.

Prioritizing Sleep and Self-Care

Finally, it’s important for teens to prioritize sleep and self-care. Encourage your teen to get at least 8-10 hours of sleep each night, and to take breaks throughout the day to relax and recharge.

Teaching your teen about the importance of self-care and stress management can also help promote a healthy lifestyle. Encourage your teen to engage in activities that she enjoys and that help her feel relaxed and happy.


While every 14-year-old girl’s calorie needs may vary based on individual factors, a balanced diet and healthy lifestyle are key to promoting overall well-being.

By incorporating a variety of nutrient-dense foods, encouraging physical activity, and prioritizing self-care, you can help support your 14-year-old girl’s health and development.

If you have any concerns about your 14-year-old girl’s calorie intake or overall health, it’s always a good idea to consult with a healthcare professional for personalized guidance.

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