No one said being a teenager is easy -- you've got to balance school with a part-time job and the hope of a social life. Even with this busy schedule, you shouldn't neglect taking an active role in your physical health. Part of staying healthy, along with eating the right foods, is ensuring your daily intake of calories is within a safe range. The specific range depends on your gender, age and lifestyle. Keep within this range unless your doctor advises you otherwise; diets extremely low in calories can be dangerous. Developing an eating disorder by cutting your calories too drastically can lead to a number of health consequences, including death.
Caloric Intake for Girls
A 13-year-old girl should aim to consume between 1,400 and 1,600 calories per day if she's inactive, 1,600 to 2,000 calories per day if she's moderately active and 1,800 to 2,200 calories per day if she's active, according to the USDA's Center for Nutrition Policy and Promotion. Girls age 14 to 18 should aim for 1,800 calories if they're sedentary, 2,000 calories if they're semi-active and 2,400 calories if they're active. In a sedentary lifestyle, you're active only as you perform regular activities. If you're moderately active, you perform the equivalent of walking up to 3 miles per day at a pace of 3 to 4 mph. If you're active, you perform the equivalent of a walk longer than 3 miles at the same pace.
Caloric Intake for Boys
Teen boys should consume more daily calories per day than girls. A 13-year-old boy should get 1,600 to 2,000 calories per day if he's sedentary, 1,800 to 2,200 calories per day if he's semi-active and 2,000 to 2,600 calories per day if he's active. A boy age 14 to 18 should get 2,000 to 2,400 calories if he's sedentary, 2,400 to 2,800 calories if he's moderately active and 2,800 to 3,200 calories if he's active.