Have you ever wondered how many calories a 14-year-old should be eating daily? Well, knowing the number of calories will help you grow and build muscle as you will know on average how much amount to eat daily.
The average Calories for a 14-year-old varies from person to person. Some of the factors which are important to consider are your body weight, lean factor (body fat), and daily activity factor.
So what is the Average Calories for a 14-year-old?
Answer: The average Calories for a 14-year is 1850 – 2100 calories a day.
| Category | Average Calories |
| Active | 1850 – 2100 |
| Non-Active | 1500 – 1700 |
How To Calculate Average Calories?
In order to find your average calories, you need to know the following:
- Find your weight in Kg
- Find your average Bodyfat
- Check Lean Multiplier Factor Table
- Check Daily Activity Factor Table
- Calculations
1) Find your weight in Kg
Get yourself a weight scale and find your weight in Kilograms.
Example: My weight is 70Kg(154 Pounds).
2) Find your Average Bodyfat
You can find this out by going to doctors or do check our post on Average bodyfat.
Example: My Average Bodyfat is about 10%
Check Lean Multiplier Factor Table
Lean Multiplier Factor will provide a Factor Multiplier which will be used to calculate the average calories. They consist of Bodyfat percentage categories with a lean factor multiplier to each body weight. Check the lean Mulitpler Factor table below:
MEN’S Lean Factor Multiplier Chart
| BodyFat Percentage | Lean Factor Multiplier |
| 10-14 | 1.0 |
| 15-20 | 0.95 |
| 21-28 | 0.90 |
| 28+ | 0.85 |
WOMEN’S Lean Factor Multiplier Chart
| BodyFat Percentage | Lean Factor Multiplier |
| 14-18 | 1.0 |
| 19-28 | 0.95 |
| 29-38 | 0.90 |
| 38+ | 0.85 |
Example: My lean Multiplier Factor is 1
3) Check the Daily Activity Factor Table
Daily Activity Factor tells on average what category activity you’re doing and according to that, it provides an Activity Factor which will be used to calculate the average calories. Check the Daily Activity Factor table below:
| Daily Activity Factor Table |
| Not as active = 1.3 |
| Doing activities like walking, sitting, etc = 1.5 |
| Doing physical workouts like jogging, biking, etc = 1.65 |
| Doing Heavy physical workouts like a heavyweight, long runs, etc = 1.8 |
Example: My Daily Activity Factor is 1.8
4) Calculations
Multiply: Bodyweight X Lean Multiple Factor X Daily Activity Factor X 24 (that’s how many hours in a day)
Example: 70 X 1 X 1.8 X 24 = 3,024 is the average calories that I should be eating a day.
Will eating more calories increase muscle or fat?
Yes, eating more calories will increase both muscle and fat. However, it depends on what are you eating and how much you are eating.
Not sure about what to eat to increase muscle then check the list of diets to increase muscle fast.
It’s recommended to eat a healthy diet that contains carbohydrates, protein, fats, fibre, vitamins and minerals.
In order to gain more muscle then protein is your best friend. Have 40% of your calories proteins and 30% carbohydrates, 10% fats, 20% fibre, vitamins and minerals.
How many calories should a 14-year-old eat for breakfast?
On Average, a 14-year-old should be eating anywhere from 400 to 600 calories for a breakfast.
Check: Healthy breakfast for weight loss
Never miss your breakfast. Breakfast is the most important meal of the day. This is because you’re breaking your fast as you fasting while sleeping. By eating breakfast, you will be giving your body energy so you can go through your day.
How many calories should a 14-year-old eat for Lunch?
On Average, a 14-year-old should be eating anywhere from 500 to 600 calories for Lunch.
How many calories should a 14-year-old eat for Dinner?
On Average, a 14-year-old should be eating anywhere from 500 to 600 calories for a Dinner.
