How many calories and protein should an active 16 yearold eat daily?
Hey everyone, Im a 16 year old male with a few questions. First off,i run every morning, only a mile or so, and then about two when I get home from school. I also lift, I lift for four days in a row then take a day off, but run everyday. I was wondering if anyone knows how many calories a boy my age and with my activty level should take in, and how many grams of protein would be good. I take vitamins and all that, but sometimes I’m concerned with how much I eat, be it to much, or not enough. I usually aim for about 2,000 to 2,200, calories and 120 grams of protein daily. Is that enough, or is it to much? I have a hard time believing it would be to much, but I see my friends and they eat practically nothing, so Im not to sure. Any good asnweres are greatly appreciated. Thank you.
October 19th, 2010 at 7:39 am
depends on your activity levels,and since your very active,its best to go for bout 2500 calories,usually would be bout 3000 or more calories,but given your young age,would roughly say bout 2500 calories,all depends on what kinda body you want,and how many calories you burn each day,you say you lift 4 times a week?thats great,but in a row?not so great,you need time to heal,think bout it,your in the gym to stimulate your muscles,and in order for them to grow,they need sufficient nutrients and rest,if your working out say your chest and arms 1 day and the next you workout your back,your not giving your arms enough time to recover,I would recommend a workout similiar to this,Monday shoulders,Tuesday off,Wednesday back and triceps,Thursday legs,Friday chest and biceps,I know ive put 3 days in a row,but notice that you wont be using the same muscles 2 days in a row,as for your protein intake I believe its best to have bout 1-1.5 grams of protein per pound of bodyweight so that depends on your weight,am no expert,well no ones an expert really,everyone is different,best thing I would recommend is try a few things out,see which works best for you,dont copy other people,everyone is different,what works for someone else might not work for you and vice the versa,am just giving my opinion on whats good to try,hope this helps
October 19th, 2010 at 7:56 am
For that activity level, 2000 calories is very low. Try taking at least 1g of protein/pound of body weight, and increase your diet to maybe 2700 calories/day and see how you feel. What your friends eat shouldn’t concern you – it’s about your body, and what works and what doesn’t for you. At 16, and that activity level, your metabolism should be going through the roof – as long as you eat healthy (i.e. get your calories from healthy food and not 12 cans of pepsi), feel free to experiment with consuming more calories. Your body will tell you if you’re on the right track.