how many calories should a teenager consume per day Grams maintain consume

July 05, 2022

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Starting your fitness journey can be a daunting task, especially when it comes to figuring out how many calories you should consume each day. But don’t worry, we’ve got you covered! First things first, it’s important to understand that everyone’s caloric needs are different. Age, gender, height, weight, and activity level all play a role in determining how many calories you should consume each day. For a 12-year-old boy, the recommended daily caloric intake is about 2,200-2,500 calories. This may seem like a lot, but keep in mind that boys at this age are usually growing rapidly and need plenty of fuel to support their growth. To put this into perspective, a typical breakfast for a 12-year-old boy could consist of two eggs, two slices of toast with butter, and a glass of milk, which would add up to approximately 500-600 calories. A lunch of a turkey and cheese sandwich on whole wheat bread, a side of baby carrots and hummus, and a piece of fruit would be around 700-800 calories. And dinner could be a grilled chicken breast, roasted sweet potatoes, and a side salad with dressing, which would come in at about 800-900 calories. But what about snacks? It’s important for growing boys to consume healthy snacks throughout the day to keep their energy levels high and their hunger at bay. Good options include an apple with peanut butter, a handful of nuts, or a yogurt parfait with granola and fruit. Now, let’s talk about how to determine your own personal caloric needs. The easiest way to do this is to use an online calculator, which takes into account your age, gender, height, weight, and activity level. Once you have this number, you can adjust it up or down depending on your specific goals. If you’re looking to lose weight, you’ll want to aim for a caloric deficit (consuming fewer calories than you burn), and if you’re looking to gain muscle, you’ll want to aim for a caloric surplus (consuming more calories than you burn). Remember, the key to any successful fitness journey is consistency and balance. Eating a balanced diet that includes plenty of fruits and vegetables, lean proteins, and healthy fats, along with regular exercise, will help you feel your best and reach your goals. So, go ahead and enjoy that slice of pizza or that piece of cake every once in a while – just make sure to balance it out with plenty of nutrient-dense foods and regular physical activity. Your body (and taste buds) will thank you!

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