How much fat should a active teen girl consume

For a 2,calorie diet -- the recommended amount for moderately active teenage girls -- 25 to 35 percent of daily calories would equal. Calorie needs vary depending on age, sex, height and activity level. Calorie needs are often higher during the teenage years than any other time. Teenagers need % of their total calories from unsaturated fats. For teens that need 2, calories per day, that's about grams of fat in a day.

Learn More. According to the USDA guidelines, children and adolescents 4 to 18 years of age should consume 25 to 35 percent of their total daily calories from fat. Adults older than 18 years of age should get 20 to 35 percent of their total daily calories from fat. Using this tool as a reference, a year-old teen girl who is 5 feet 3 inches tall, weighs pounds and is physical active 30 to 60 minutes daily needs about 2, calories a day, while a year-old teenage boy who is 5 feet 8 inches, weighs pounds and is physical active 30 to 60 minutes per day requires about 3, calories daily. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Here are some tips: Eat a meal 3 to 4 hours before activity. Include plenty of carbs and some protein but keep the fat low. Fat takes longer to digest, which can cause an upset.

The American Heart Association recommends that only % of your fat intake should be saturated. In other words, if you’re on a diet of 2, calories a day, you should consume around 13 grams of. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Here are some tips: Eat a meal 3 to 4 hours before activity. Include plenty of carbs and some protein but keep the fat low. Fat takes longer to digest, which can cause an upset. Teenagers need % of their total calories from unsaturated fats. For teens that need 2, calories per day, that’s about grams of fat in a day. Saturated fat should be less than 10% of daily calories. Low fat diets are not healthy for teens; the key to fat intake is moderation and choosing healthy fats.

The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts. Teen athletes have different nutrition needs than their less-active peers. Athletes work out more, so they need extra calories to fuel both their sports performance and their growth.