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Teenagers (14 to 18 Years Old)

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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.

14 to 18 years old teenagers’ health guide
A boy and girl on 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 career.

The way this age is known to be the base-building time for 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 adolesence
    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
    Carotenoide
    ND
    Beta Carotein (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
    Carotenoide
    ND
    Beta Carotein (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

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