Teenagers (14 to 18 Years Old)

14- to 18-year-old teenagers remain quite aware and freak concerning their physic during this age as they witness many changes in themselves. Their concern becomes an issue when they choose to go for dieting instead of the proper nutritious diet and workout.

Let's have knowledge about the nutrients' needs and bridge the gaps between what is eaten and what should be. It is regardless that you belong to which age group. Even if you are not witnessing the effects of your wrong diet now, it might emerge in later life; so don't be ignorant.

A boy and girl in their own ways!

The challenges turn into passion and passion becomes dreams. Boys and girls shed their sweat for inculcating the professional skills and building the base of their careers.

The way this age is known to be the base-building time for a career, this is also a time to make a strong base for healthy physic in the future. Check out you or your beloved ones are maintaining a healthy weight as per their height or not. Know about the water need are fulfilled or not. Also, get aware, which nutrient among protein, carbohydrate, fat, or vitamin is lacking or exceeding in your daily diet.

Teenagers

Life Event and Status

State

Age Group

Life Event

Status

Teenage

14 to 18 Years

Puberty and adolescence
School to College (Grading to graduation)

Passion

For Boys

Standard Height

Age (Years)

Height (Cm)

Height (Inches)

Height (Feet)

14

160.02-167.64

63-66

5.25-5.5

15

160.02-170

63-66

5.25-5.5

16

170.18-177.8

67-70

5.58-5.83

17

171-177.8

67.3-70

5.6-5.8

18

172.72-177.8

68-70

5.66-5.83

Ideal Weight and BMR

Age (Years)

Weight (Kg)

Weight (Pounds/lbs)

BMR (Kcal)

14

47.7-56.7

105-125

1471

15

47.6-56.7

105-125

1482

16

58.9-68

130-150

1643

17

58.9-68

130-150

1646

18

68-72.6

150-160

1714

Energy Need as per Physical Activity Level (Kcal)

Age (Years)

Very Light

Light

Moderate

High

Very High

Extremely High

14

1766

2133

2575

2795

2943

3237

15

1779

2149

2594

2816

2965

3261

16

1971

2382

2875

3121

3286

3614

17

1975

2386

2880

3127

3291

3620

18

2056

2485

2999

3256

3427

3770

Water Requirement per Day

Age (Years)

Water Need (Cups)

Water Need (Ml)

Water Need (Litre)

Water Need (Ounces)

14

9.3-11.4

2200-2700

2.2-2.7

74.4-91.3

16

11-12.7

2600-3000

2.6-3

87.9-101.4

18

12.2-14

2900-3300

2.9-3.3

98.1-111.6

Nutritional Requirements

(Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
(Units per Day: g= gram; mg= milligram; μg or mcg= microgram)

Parameter

RDA

Safe Upper Limit

Energy (Kcal)

Carbohydrate (g)

130

Fiber (g)

38

Protein (g)

52

Fat (g)

ND

Vitamin A: Retinol (g)

900

2800

Vitamin A2 (g)

Vitamin D (μg)

15

100

Vitamin E (mg)

15

800

Vitamin K (μg)

75

ND

Carotenoid

ND

Beta Carotene (μg)

Vitamin B1: Thiamine (mg)

1.2

ND

Vitamin B2: Riboflavin (mg)

1.3

ND

Vitamin B3: Niacin (mg)

16

30

Vitamin B5: Pantothenic acid (mg)

5

ND

Vitamin B6: Pyridoxine (mg)

1.3

80

Vitamin B7 or B8: Biotin (μg)

25

ND

Vitamin B9: Folacin (μg)

400

800

Vitamin B12: Cobalamin (μg)

2.4

ND

Vitamin B12 (Cynocobalamin)

Vitamin B15 (Pangamic Acid)

Vitamin B17 (Laetrile)

Vitamin C: Ascorbic Acid (mg)

75

1800

Vitamin P (g)

Choline (mg)

550

3000

Calcium (mg)

1300

3000

Phosphorus (mg)

1250

4000

Magnesium (mg)

410

350

Iron (mg)

11

45

Zinc (mg)

11

34

Iodine (μg)

150

900

Potassium (g)

4.7

Sodium (g)

1.5

2.3

Chloride (g)

2.3

3.6

Molybdenum (μg)

43

1700

Fluoride (mg)

3

10

Copper (μg)

890

8000

Maganese (mg)

2.2

9

Chromium (μg)

35

ND

Cobalt (mg)

Sulpher (g)

Selenium (μg)

55

400

Nickel (mg)

1.0

Arsenic

ND

Boron (mg)

17

Silicon

ND

Vanadium (mg)

ND

For Girls

Standard Height

Age (Years)

Height (Cm)

Height (Inches)

Height (Feet)

14

160-162.56

63-64

5.25-5.33

15

160-162.56

63-64

5.25-5.33

16

162.56

64

5.33

17

162.56

64

5.33

18

162.56

64

5.33

Ideal Weight and BMR

Age (Years)

Weight (Kg)

Weight (Pounds/lbs)

BMR (Kcal)

14

47.6-52.2

105-115

1276

15

47.7-52.2

105-115

1271

16

52.2-54.4

115-120

1308

17

52.2-55.1

115-121.5

1308

18

56-58.9

123.5-130

1340

Energy Need as per Physical Activity Level (Kcal)

Age (Years)

Very Light

Light

Moderate

High

Very High

Extremely High

14

1532

1851

2042

2425

2553

2808

15

1526

1843

2034

2415

2543

2797

16

1570

1897

2093

2485

2616

2878

17

1569

1896

2092

2484

2615

2877

18

1607

1942

2143

2545

2679

2947

Water Requirement per Day

Age (Years)

Water Need (Cups)

Water Need (Ml)

Water Need (Litre)

Water Need (Ounces)

14

9.6-11

2200-2700

2.2-2.7

74.4-91.3

16

10.6-11.8

2500-2800

2.5-2.8

84.5-94.7

18

11-12.7

2700-3000

2.7-3

91.3-101.4

Nutritional Requirements

(Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
(Units per Day: g= gram; mg= milligram; μg or mcg= microgram)

Parameter

RDA

Safe Upper Limit

Side Effects Begin

Energy (Kcal)

Carbohydrate (g)

130

Fiber (g)

26

Protein (g)

46

Fat (g)

ND

Vitamin A: Retinol (g)

700

2800

Vitamin A2 (g)

Vitamin D (μg)

15

100

Vitamin E (mg)

15

800

Vitamin K (μg)

75

ND

Carotenoid

ND

Beta Carotene (μg)

Vitamin B1: Thiamine (mg)

1.0

ND

Vitamin B2: Riboflavin (mg)

1.0

ND

Vitamin B3: Niacin (mg)

14

30

Vitamin B5: Pantothenic acid (mg)

5

ND

Vitamin B6: Pyridoxine (mg)

1.2

80

Vitamin B7 or B8: Biotin (μg)

25

ND

Vitamin B9: Folacin (μg)

400

800

Vitamin B12: Cobalamin (μg)

2.4

ND

Vitamin B12 (Cynocobalamin)

Vitamin B15 (Pangamic Acid)

Vitamin B17 (Laetrile)

Vitamin C: Ascorbic Acid (mg)

65

1800

Vitamin P (g)

Choline (mg)

400

3000

Calcium (mg)

1300

3000

Phosphorus (mg)

1250

4000

Magnesium (mg)

360

350

Iron (mg)

15

45

Zinc (mg)

9

34

Iodine (μg)

150

900

Potassium (g)

4.7

Sodium (g)

1.5

2.3

Chloride (g)

2.3

3.6

Molybdenum (μg)

43

1700

Fluoride (mg)

3

10

Copper (μg)

890

8000

Maganese (mg)

1.6

9

Chromium (μg)

24

ND

Cobalt (mg)

Sulpher (g)

Selenium (μg)

55

400

Nickel (mg)

1.0

Arsenic

ND

Boron (mg)

17

Silicon

ND

Vanadium (mg)

ND