✔️ For Boys (17 Years Old):

✔️ For Girls (17 Years Old):

📌 💡 What Do These Activity Levels Mean?

• Not Active: Minimal movement outside of daily routines (e.g., school, homework, light chores).
• Moderately Active: Engages in 30-60 minutes of moderate exercise daily (e.g., walking, gym class, casual sports).
• Very Active: Engages in 60+ minutes of intense exercise or sports (e.g., competitive athletes, gym workouts, high-energy jobs).

Calories fuel every function in your body, from breathing to digestion, brain function, and movement. Your body burns calories in three major ways:

✔ 1️⃣ Basal Metabolic Rate (BMR) – 50-80% of calories burned

• The energy needed for breathing, blood circulation, hormone regulation, and organ function.

✔ 2️⃣ Digestion & Absorption – 5-10% of calories burned

• Your body burns energy just by digesting food!

✔ 3️⃣ Physical Activity – 20-30% of calories burned

• Walking, sports, exercise, and even household chores all require energy.

📌 💡 Fun Fact: Did you know that sports can burn between 300 and 800 calories per hour depending on intensity and duration?

Many people focus only on calories, but nutrients matter just as much!

💡 Macronutrients (Provide Calories & Energy):

✔ Carbohydrates (4 kcal/g) – Fruits, whole grains, vegetables, dairy

✔ Proteins (4 kcal/g) – Meat, eggs, beans, tofu, dairy

✔ Fats (9 kcal/g) – Avocados, nuts, seeds, olive oil

💡 Micronutrients (No Calories but Essential for Health):

✔ Vitamins (A, C, D, B12, etc.) – Fruits, vegetables, fortified foods

✔ Minerals (Iron, calcium, potassium, etc.) – Dairy, leafy greens, nuts, whole grains

📌 Example: A bag of potato chips and an apple may have the same calories, but the apple provides fiber, vitamins, and minerals, making it the healthier choice.

If a 17-year-old wants to lose weight, they should never drop below 1,600 calories/day (girls) or 2,000 calories/day (boys) without medical supervision.

🚨 WARNING:Extreme calorie cutting (under 1,200-1,500 calories/day) can:

• Slow down metabolism
• Lead to muscle loss instead of fat loss
• Weaken the immune system
• Cause nutrient deficiencies
• Increase cravings and binge eating

✔️ Safe & Effective Ways for 17-Year-Olds to Lose Weight:

✔ 1. Cut Back on Sugary Drinks & Fast Food 🍕🥤

✔ 2. Increase Physical Activity 🚶‍♂️🏃‍♀️ (60 minutes daily)

✔ 3. Eat More Protein & Fiber 🍗🥦 (Keeps you full longer)

✔ 4. Don’t Skip Meals 🍽 (Prevents overeating later)

✔ 5. Prioritize Sleep 😴 (Lack of sleep triggers hunger hormones)

📌 💡 Goal: Aim for 1-2 lbs of weight loss per week through a combination of healthy eating and exercise.

✔ For very small, inactive girls: 1,500 calories might be enough.

✔ For most teens: 1,500 calories is too low and may cause nutrient deficiencies, fatigue, and slowed metabolism.

🔹 The Better Approach? Focus on portion control, balanced meals, and healthy habits rather than extreme calorie-cutting.

1️⃣ How Many Calories Should a 17-Year-Old Eat to Gain Muscle?

✔ Increase daily intake by 300-500 calories

✔ Eat lean proteins, healthy fats, and complex carbs

✔ Strength train 3-4x per week

2️⃣ How Can a 17-Year-Old Lose Weight Fast?

✔ Don’t crash diet! Focus on healthy eating + exercise

✔ Cut sugary drinks & junk food

✔ Move more – 60+ minutes of activity daily

3️⃣ Is 1,000 Calories a Day Enough?

❌ No, 1,000 calories is dangerously low and can damage metabolism, hormones, and energy levels.

4️⃣ How Can a 17-Year-Old Get Skinny Fast?

✔ Eat nutrient-dense foods

✔ Be consistent with exercise

✔ Avoid extreme diets – Focus on healthy, long-term changes

✔ For Boys:2,400 – 3,200 calories/day

✔ For Girls:1,800 – 2,400 calories/day

✔ Focus on:Balanced meals, physical activity, and portion control

✔ Avoid:Extreme calorie restrictions or crash diets

🔹 The Key Takeaway? Instead of obsessing over calories, focus on fueling your body with the right foods, getting regular exercise, and developing lifelong healthy habits!

Need Personalized Advice?

If you have questions or concerns about your teen's nutrition or calorie needs, consider an Online Consultation with a health professional. Expert guidance can help tailor recommendations to your teen's unique needs and ensure they stay healthy and energized.