How Many Calories Should a 13-Year-Old Eat?

December 3, 2025 •

4 min read

According to the American Academy of Pediatrics, a 13-year-old's calorie needs can range significantly based on their sex and activity level. Understanding how many calories should a 13-year-old eat is crucial for fueling their rapid growth, supporting brain function, and maintaining a healthy body weight during puberty.

Quick Summary

Calorie needs for 13-year-olds vary widely by gender and activity level, influencing daily energy requirements. Focus on nutrient-dense foods to fuel growth, brain development, and support a healthy metabolism. It's important to monitor growth patterns rather than just calorie count.

Key Points

Variable Calorie Needs: The ideal caloric intake for a 13-year-old depends on their biological sex and activity level, with a sedentary teen needing less than an active one.
Nutrient Density Over Calorie Count: Focus on providing nutrient-dense whole foods like fruits, vegetables, lean proteins, and whole grains rather than just tracking calorie numbers.
Risk of Disordered Eating: Restrictive dieting during adolescence can be detrimental and may signal an eating disorder. Encourage balance and a healthy relationship with food.
Importance of Macronutrients: A balanced diet with the right proportion of carbohydrates, protein, and healthy fats is crucial for a 13-year-old's development and energy needs.
Calcium and Iron are Key: Rapid bone growth and hormonal changes mean that calcium needs are high, and iron intake is particularly important, especially for menstruating girls.
Parental Role in Fostering Healthy Habits: Parents should model healthy behaviors, stock the kitchen with nutritious options, and involve teens in meal preparation to promote good choices.

Calorie Guidelines for a Growing Teen

At 13, adolescents are in a critical period of growth and development, which means their nutritional needs are higher than ever before. The number of calories a 13-year-old needs is influenced by several factors, including their biological sex, physical activity level, and individual metabolism. The numbers are not a strict rule but a guide to ensure they receive enough energy to support their body's demands.

Calorie Ranges by Gender and Activity

Generally, 13-year-old boys require more calories than girls due to differences in metabolism and body composition, particularly muscle mass. A key factor is how active the teen is. Sedentary activity includes minimal physical movement, while active means engaging in moderate-to-vigorous physical activity most days of the week.

For 13-year-old boys: Needs can range from 1,600 for a sedentary lifestyle to 2,600 calories for a very active one.
For 13-year-old girls: Needs generally range from 1,400 to 2,200 calories, depending on activity level.

The Importance of Nutrients Over Calories

While calorie count is a useful metric, it's far more important for a teenager to focus on the nutritional quality of the food they consume. "Empty calories" from processed foods, sugary drinks, and fast food do not provide the vital nutrients a developing body needs. Instead, teens should prioritize foods from all five major food groups.

Here is a list of important nutrient sources for a 13-year-old:

Carbohydrates: Complex carbohydrates, found in whole grains, legumes, fruits, and vegetables, provide steady energy. They should make up 45-65% of daily calories.
Protein: Essential for building muscles and other body tissues. Lean meats, fish, eggs, and beans are excellent sources and should account for 10-30% of caloric intake.
Healthy Fats: Crucial for brain development and hormone production. Sources include avocados, nuts, seeds, and olive oil, making up 25-35% of daily calories.
Calcium: Critical for developing strong bones. Adolescents need 1,300 mg of calcium daily. Good sources include low-fat dairy products and fortified foods.
Iron: Necessary for blood health and energy. Requirements increase for girls starting menstruation and for boys' lean body mass growth. Lean meats, eggs, and legumes are great sources.
Vitamins: Vitamin A, B6, B12, and C, among others, are vital for various bodily functions. A balanced diet of fruits and vegetables will cover most needs.

The Dangers of Inadequate or Excessive Intake

Eating too few or too many calories can have serious consequences for a teen's health. Restrictive diets during a growth spurt can lead to stunted growth and nutritional deficiencies. Conversely, a consistent excess of calories, especially from unhealthy sources, can lead to childhood obesity, which carries significant long-term health risks.

Excessive dieting or preoccupation with weight can also be an early sign of an eating disorder, which has severe physical and mental health consequences. It is important for parents to encourage healthy habits rather than focus solely on weight or calorie counting, creating a supportive environment for their teen.

Calorie and Nutrition Comparison Table

To help visualize the difference in nutritional needs, the following table compares the daily requirements of a sedentary vs. an active 13-year-old.


Nutrient Category	Sedentary 13-Year-Old	Active 13-Year-Old (Example)
Total Calories (Approx.)	1,400–1,800 kcal	2,000–2,600 kcal
Carbohydrates	45-65% of total calories	45-65% of total calories
Protein	10-30% of total calories	10-30% of total calories
Healthy Fats	25-35% of total calories	25-35% of total calories
Calcium	1,300 mg/day	1,300 mg/day
Iron (Girls)	15 mg/day	15 mg/day
Iron (Boys)	11 mg/day	11 mg/day

Practical Tips for Healthy Eating

Promoting healthy eating in a teenager can be challenging as they seek more independence in their food choices. Parents play a crucial role in creating a positive food environment without being overly restrictive. The following strategies can help:

Lead by Example: Model healthy eating habits and an active lifestyle.
Stock the House with Healthy Options: Make fruits, vegetables, low-fat dairy, and whole grains easily accessible while limiting junk food.
Encourage Family Meals: Eating together can help teens eat more balanced meals and provides an opportunity for communication.
Involve Them in Meal Prep: Have your teen help with grocery shopping and cooking. This gives them a sense of control and increases the likelihood they will eat what's prepared.
Focus on Balance: Instead of policing every calorie, emphasize balanced meals and a variety of foods to ensure they get a full spectrum of nutrients.
Limit Sugary Drinks: Encourage water or low-fat milk over sodas, sports drinks, and fruit juices which are high in added sugar.

Conclusion: A Holistic Approach

Determining exactly how many calories should a 13-year-old eat involves looking beyond a single number and considering their individual needs. The calorie range is a helpful starting point, but the focus should be on nutrient-dense foods that support rapid physical and cognitive development during this critical life stage. Promoting a healthy relationship with food, encouraging regular physical activity, and setting a positive example are the most important steps parents can take. By prioritizing a balanced diet and overall well-being, you can help your teenager build a foundation for a healthy life. Consult with a pediatrician or registered dietitian if you have specific concerns about your teen's nutritional needs or weight management.

Understanding a Teenager's Nutritional Needs is a great resource for further reading from HealthyChildren.org.

Frequently Asked Questions

The average calorie intake for a 13-year-old girl typically ranges from 1,400 to 2,200 calories per day, depending on her activity level, with sedentary teens on the lower end and active teens on the higher end.

A very active 13-year-old boy, such as a student athlete, may need up to 2,600 calories or more per day to support his growth and high energy expenditure.

For most 13-year-olds, 1,500 calories is likely too low, especially if they are physically active. This could risk inadequate nutrient intake and hinder proper growth and development.

No, it's generally not recommended for a 13-year-old to count calories unless under the supervision of a pediatrician or dietitian. The focus should be on balanced nutrition and listening to the body's hunger cues.

Key nutrients for a 13-year-old include calcium for bone development, iron for blood health, and a balanced mix of carbohydrates, protein, and healthy fats to fuel growth and energy.

Signs of inadequate eating can include significant weight loss, fatigue, irritability, a preoccupation with food, and changes in eating patterns. Parents should also look for social withdrawal and mood changes.

Parents can encourage healthy eating by being positive role models, stocking the house with nutritious options, eating family meals together, and involving the teen in cooking and food choices.