About how many calories do i need?

Question
Hi. You were wanting to know my weight? It is about 95 pounds. Now can you give me a better estimate?
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Followup To

Question -
Hi. I am a 14 year old female, i am about 5 feet and 4 inches tall. I run about 2-3 miles every day. I was just wondering about how many calories i need to maintain my weight per day. If you could just give me an estimate, that would be great! Thanks alot.
Sincerely,
Marissa

Answer -
Hi Marissa,

The average female aged 14-18 needs about 2200 calories per day to maintain weight and support growth and development. Your needs may be a bit higher than this as you are physically active every day. Since I don't know your weight, I can't give you a more precise estimate than that. You can get a more individualized estimate using a caloric needs calculator here:

http://www.fitwatch.com/qkcalc/tdcn.html

Keep in mind that this is still just an estimate, as caloric needs do vary from one person to the next (even if they are the same age, height, weight, and gender). The best way to ensure you are meeting your needs is to let your appetite be your guide - choose a healthy, balanced diet and eat when you are hungry (and stop when you're full!)

Hope that helps!

Karen
www.getfitwithkaren.com


Answer
Hi again Marissa,

The estimated calorie requirements for 14 year old females are 45-55 calories per kilogram of body weight. 95 lbs is 43.2 kg so your calorie requirements are estimated to be somewhere in the range of 1944-2376 calories per day. Since you are running daily, it is probably closer to the higher end of this (2200-2375 calories). As I said before, this is still just an estimate, and listening to your appetite will provide the best indication of how much you need to eat.

If you are interested in learning more about nutrition for active people, I would recommend reading Nancy Clark's _Sports Nutrition Guidebook_

Karen

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