Pressure from social media, peer influence, the desire for popularity and world ideals encourage youth to seek weight loss as a means to boost confidence and value. Fifteen year olds and their parents may question the need for weight loss during this time. This brings them to the question of how many calories should a 15 year old eat to lose weight?
At 15, too few calories could lead to serious nutrient deficiencies and negative health effects. Fifteen year olds should eat at least 1800 calories per day, even when hoping to lose weight. Those concerned about weight loss for a fifteen year old should know that weight loss is rarely encouraged at this age. Fifteen year olds are still going through growth and development. Instead, fifteen year olds should look to develop lifestyle habits that foster improved health for the rest of their lives.
These healthy habits include adopting an eating pattern with more nutrient full foods such as fruits and vegetables and less of foods high in sugar, saturated fat and sodium. Also, limiting sugar sweetened beverages, practicing mindful eating, getting adequate sleep and participating in daily physical activity. These habits can help a fifteen year old maintain a healthy weight and improve lifelong health.
Continue to read for more information regarding how to have a healthy fifteen year old who is happy with their weight.
Should A 15-Year Old Lose Weight?
At the age of fifteen, most teenagers will continue to grow and develop. Inadequate calories and nutrition during this time while attempting to lose weight can cause significant and lasting damage. Due to these concerns, most fifteen year olds should avoid losing weight. Instead, these teens should focus on making healthy, lifelong choices, including a eating well balanced meal pattern and avoiding restriction.
Consequences A 15 Year Old May Experience From Unhealthy Weight Loss
The pursuit of the “ideal” body can lead to unhealthy practices such as restriction, purging, binging and other disordered eating patterns. These practices harm the body currently and for the future.
The body requires calories to create energy and grow. When calories are in short supply, the body will focus on survival over growth and energy. This survival tactic means a teenager will not have energy to perform well in school, sports and other hobbies. They will feel more irritable and stressed. They will also sicken easier. Furthermore, with prolonged restriction, a teenager may experience stunted growth and even brain development.
Restricting food to lose weight also means a teenager may miss out on important vitamins and minerals.
Poor vitamin and mineral intake will lead to various health conditions. Low iron will make a teenager tire and get sick easily. Low vitamin D contributes to poor bone health and increases the risk for chronic disease. Low calcium also contributes to poor bone health and low potassium will harm the heart. These are just some examples of the harm caused by poor nutrition.
Under-eating in girls can lead to amenorrhea or the loss of a period. While this period loss may sound nice at first, it means the body is in survival mode. Instead of putting out energy to create hormones necessary for a period, the body is focusing all energy on basic survival. The lack of these hormones puts the bones and heart in danger, increasing the risk for heart failure and osteoporosis (brittle bones from low bone mineral density).
With these many consequences in mind, a teenager should only try to lose weight when advised. Weight loss, when appropriate, should be slow with only a 1-2 pound weight loss per week. In order to lose weight in the safest way possible, a teenager should look for guidance from a doctor or registered dietitian.
See also: Should I Tell My Teen They Need to Lose Weight? Tips from a Dietitian
When Should a 15-Year Old Lose Weight?
A 15 year old should only attempt weight loss when recommended by a professional. A teenager’s weight is only concerning if their weight on a growth chart has been increasing over time in the overweight or obese categories. Often it may be recommended for a 15 year old make healthy behavior changes in order to grow into their weight rather than lose weight. Learning healthy habits now is a lot more beneficial in the long run than getting to a perfect weight short term.
How Many Calories Does A 15 Year Old Need?
A 15 year-old trying to lose weight should still follow the calorie recommendations below and discuss their goals with a doctor or dietitian.
Recommended Calorie Intakes for Teenagers:
Female Calorie Recommendations:
| Age | Not Active | Moderately Active | Active |
| 13 | 1,600 | 2,000 | 2,400 |
| 14-18 | 1,800 | 2,000 | 2,400 |
| 19 | 2,000 | 2,200 | 2,400 |
Male Calorie Recommendations:
| Age | Not Active | Moderately Active | Active |
| 13 | 2,000 | 2,200 | 2,600 |
| 14 | 2,000 | 2,400 | 2,800 |
| 15 | 2,200 | 2,600 | 3,000 |
| 16-18 | 2,400 | 2,800 | 3,200 |
| 19 | 2,600 | 2,800 | 3,000 |
Activity Levels:
- Not Active – Minimum activity, just daily movements (walking, stairs, chores, etc.).
- Moderately Active – Standard daily activities plus 30-40 minutes of physical activity.
- Active – Standard daily activities plus 40+ minutes of physical activity.
These recommendations are a general guideline, but each individual will have different calorie needs. Calorie needs can change based on sex, weight, height, body composition, genetics, physical activity and environment. Instead of targeting a certain calorie number, fifteen year olds should focus on adopting healthy behaviors which support their health over a lifespan.
What Should a 15-Year Old Eat In A Day?
The following general information can be used by a teenager to make healthy dietary choices. However, each teenager will have unique needs. This website provides a tool for more personalized dietary information and a teenager can always reach out to a registered dietitian or doctor. https://www.myplate.gov/myplate-plan.
Fruits and Vegetables
Fruits and vegetables help teenagers meet their vitamin, mineral and fiber needs. These nutrients promote health now and for future years. Making half the plate fruit and vegetables at meal times also significantly assists a teenager with maintaining a healthy weight.
A fifteen year old should try to consume five or more servings of fruits and vegetables per day. Try to eat the rainbow or a variety of fruits and vegetables to maximize on the benefits. A serving size is about the size of a fist or one cup.
Grains
Grains provide teenagers with a great source of carbohydrates, fiber and other nutrients. The body needs carbohydrates as the main source of energy and restriction of this nutrient leads to brain fog and tiredness. Fiber prevents constipation and reduces the risk for diseases such as diabetes, cancer and heart disease.
Whole grains contain more nutrients and fiber than refined grains. Fifteen year olds should focus on making half their grains whole grains. Look for the word “whole” on the package to ensure it is actually a whole grain. Grains should account for about one fourth of a balanced plate.
Protein
Protein foods help with teens getting enough protein for growth and development. Protein also helps teens feel full between meals and snacks. The iron and zinc found in protein foods help with energy and fighting off sicknesses.
Teenagers should look for low saturated fat sources of protein such as chicken, fish, eggs, beans, etc. They should limit higher saturated fat choices such as red and processed meats.
Dairy
Around the age of twenty the ability to build bone density slows down and by thirty it stops. Obtaining enough calcium, vitamin D and other vitamins and minerals, along with physical activity as a teenager is crucial to good bone health. Dairy products are great sources of these bone supporting nutrients. They also provide another source of quality protein.
Eat a variety of dairy products, but take care to look at sodium, sugar and saturated fat content. Choose those lower in these components more often to support a healthy body.
Fats
A fifteen year old may feel the need to avoid all fat in hopes of eating healthier. However, fats found in food are essential to health and should be eaten in moderation . Fats in foods are necessary for absorption of many nutrients, they help individuals feel satisfied after eating, provide long lasting energy and support many important body functions.
The key to including fats in a healthy eating pattern is to practice moderation and choose unsaturated over saturated fats. Unsaturated fats benefit health in many ways and can be found in olive oil, avocados, nuts and fish. Excess saturated fat from meat, processed foods and desserts are linked to poorer health.
Fluids
Drinking enough fluid to stay properly hydrated remains a pillar of good health. Adequate hydration helps with digestion, energy, alertness, cognitive ability, responding to hunger cues and much more.
Limit the amount of fluid coming from sugar sweetened beverages. Sugar sweetened beverages can lead to consuming more calories than needed without other good nutrients. Instead of soda, energy drinks, fruit drinks and sweet teas , a teen can drink water, milk and occasionally 100% fruit juice.
Healthy Habits For A 15-Year Old
In addition to a balanced and varied diet, a fifteen year old can develop other habits to create a healthier lifestyle.
Limit foods high in sugar, saturated fats and sodium-These foods can be enjoyed on occasion. However, excessive intake of these foods increase risk for obesity and other chronic diseases.
Practice mindful eating-Listen to hunger and fullness cues. Slow down and enjoy the food.
Sleep 8-10 hours– Prioritize sleep to protect current and lifelong mental, emotional and physical health
Participate in 60 minutes of physical activity daily – Meeting this recommendation will improve overall health and self esteem of a teenager. The best physical activity is what a teen enjoys. Walking the dog, swimming, tennis, raking leaves all count towards the physical activity guidelines as much as running does.
Find ways to reduce stress – A 15 year old lives a busy life with many different stressors. Finding ways to decrease stress through meditation, prioritizing, slowing down or talking to someone will improve a teenager’s well being.
Practice compassion and kindness to others and self – Perfection does not exist, so keeping trying even if a mistake happens. Remember to focus on the small successes of others and yourself.
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