Teenage nutrition: meeting the needs of growth
In adolescence, a moderately active 17-year-old boy needs around 2,900 kcal a day according to EFSA, which is more than an adult man. It is also the only time in life when the Anses reference for calcium rises to 1,150 mg a day, because most of your bone capital is built at this age. Feeding a teenager well therefore means meeting genuinely high needs (energy, calcium, iron, protein) with regular meals, without falling into « everything is banned » or constant snacking. Here are the official guidelines, the points to watch for girls and boys, and practical ideas that work at this age.
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Some of the highest needs of a lifetime
Energy
Energy needs climb quickly between the ages of 11 and 17, and the gap between boys and girls widens. Here are the average needs estimated by EFSA for a moderate level of activity:
| Age | Boy | Girl |
|---|---|---|
| 11 years | about 2,030 kcal/day | about 1,910 kcal/day |
| 14 years | about 2,510 kcal/day | about 2,170 kcal/day |
| 17 years | about 2,940 kcal/day | about 2,270 kcal/day |
| 17 years, active (regular sport) | about 3,300 kcal/day | about 2,560 kcal/day |
| For comparison: adult aged 18 to 29 | about 2,670 kcal/day | about 2,150 kcal/day |
These figures explain why a teenager is « hungry all the time »: it is not a whim. For a personalised estimate, our calorie needs tool gives an order of magnitude, to be taken with caution during growth.
Protein
EFSA sets the reference between 0.83 and 0.91 g of protein per kilo of body weight per day from 11 to 17 years, depending on age and sex, compared with 0.83 g for adults. For a 55 kg teenager, that is about 50 g a day. It is easily reached: according to Ciqual, 100 g of grilled chicken breast provides 30.1 g of protein, 100 g of cooked lentils 10.1 g and 100 g of hard-boiled egg 13.5 g.
Vitamins and minerals
In 2021, Anses published specific references for 11-14 year olds and 15-17 year olds. Several exceed those for adults:
| Nutrient | 11-14 years | 15-17 years | Adult (for comparison) |
|---|---|---|---|
| Calcium | 1,150 mg/day | 1,150 mg/day | 950 to 1,000 mg/day |
| Iron, boys | 11 mg/day from 12 to 17 years (6 mg/day from 7 to 11 years) | 11 mg/day | |
| Iron, girls | 11 mg/day, or 13 mg/day with heavy periods (12-17 years) | 11 or 16 mg/day | |
| Phosphorus | 640 mg/day | 640 mg/day | 550 mg/day |
| Zinc | 10.7 mg/day | 14.2 mg/day (boys), 11.9 mg/day (girls) | 7.5 to 14 mg/day depending on sex and phytates |
| Magnesium | 265 mg/day | 295 mg/day (boys), 225 mg/day (girls) | 300 to 380 mg/day |
| Iodine | 120 µg/day | 130 µg/day | 150 µg/day |
| Vitamin D | 15 µg/day | 15 µg/day | 15 µg/day |
Calcium and bones: a window that does not reopen
Inserm explains it simply: bone mass keeps increasing until around the age of 25, and the higher the peak reached in early adulthood, the lower the risk of osteoporosis later on. This peak depends mainly on genetics, but calcium and vitamin D intakes and regular physical activity during childhood and adolescence help to maximise it.
To reach 1,150 mg of calcium, Santé publique France recommends 3 dairy products a day during childhood and adolescence, compared with 2 for adults. According to Ciqual, 100 g of plain yoghurt provides 137 mg of calcium, 100 g of semi-skimmed milk 121 mg, and 100 g of Comté 907 mg (so a 30 g portion gives about 270 mg). If your teenager does not drink milk, think of grated cheese on pasta, fromage blanc (a fresh soft cheese similar to quark) as an after-school snack, almonds (260 mg per 100 g), tinned sardines (333 mg per 100 g) and calcium-rich waters. Full list in foods high in calcium.
Vitamin D, which is needed to fix calcium, comes mainly from the sun and oily fish. The bone health guide covers the subject in detail.
Iron, the weak point for teenage girls
With the arrival of periods, girls lose iron every month. Anses sets 11 mg a day, and 13 mg in the case of heavy periods. For boys aged 12 to 17, the reference is also 11 mg. The best sources, according to Ciqual:
| Food (Ciqual) | Iron per 100 g | Protein per 100 g |
|---|---|---|
| Black pudding, pan-fried | 22.8 mg | 11.9 g |
| Mussels, cooked | 3.99 mg | 17.2 g |
| Muesli (average food) | 3.44 mg | 8.87 g |
| Minced beef patty 5% fat, cooked | 2.83 mg | 25.5 g |
| Lentils, cooked | 2.45 mg | 10.1 g |
| Plain tofu | 2.4 mg | 13.4 g |
| Spinach, cooked | 2.14 mg | 3.2 g |
| Hard-boiled egg | 1.72 mg | 13.5 g |
Not all iron is equal. Anses points out that « haem » iron, found only in meat, fish and seafood, is absorbed at around 25%, compared with 5 to 10% for the iron in other foods. Vitamin C boosts the absorption of this second type of iron (100 g of raw red pepper provides 121 mg, 100 g of kiwi 81.9 mg according to Ciqual), whereas tannins, such as those in tea, slow it down: Santé publique France also advises avoiding tea during meals. If you notice unusual tiredness or very heavy periods, see a doctor: only a blood test can confirm anaemia. Do not give an iron supplement without medical advice. To go further: iron and anaemia and foods high in iron.
The PNNS guidelines for 11-17 year olds
Santé publique France has set specific guidelines for children and teenagers:
- Fruit and vegetables: at least 5 a day, and at every meal.
- Dairy products: 3 a day.
- Wholegrain starchy foods: at least once a day.
- Pulses: at least twice a week.
- Fish: twice a week.
- Meat, fish or eggs: about 100 g of meat or fish (or 2 eggs) a day at around 11 years; from 11 years, a maximum of 500 g a week of meat other than poultry.
- Processed meats: a maximum of 150 g a week from 11 years.
- Sugary drinks, fruit juice included: no more than one glass a day after 11 years.
Water remains the reference drink. EFSA estimates adequate water intakes (drinks and food) at 2.1 litres a day for boys aged 9 to 13 and 1.9 litres for girls; from 14 years, the adult values apply, 2.5 litres for boys and 2 litres for girls.
Points to watch
Skipping meals, especially breakfast
Santé publique France advises regular meals to limit snacking, and encourages teenagers not to skip meals, by having breakfast at home or on the way to school. A recent meta-analysis of 30 observational studies covering more than 102,000 children and adolescents (Prawitasari et al., International Journal of Obesity, 2026) associates skipping breakfast with a higher risk of overweight (odds ratio 1.26), as is skipping lunch or dinner. These are associations, not proof of cause and effect, but the message is consistent. A typical breakfast according to Manger Bouger: wholemeal or multigrain bread, a dairy product and a piece of fresh fruit or unsweetened stewed fruit.
Sugary and energy drinks
The guideline is a maximum of one glass a day. Energy drinks also raise the question of caffeine: for children and adolescents, EFSA proposes a safe level of 3 mg of caffeine per kilo of body weight per day, which is 150 mg for a 50 kg teenager, with coffee, tea, fizzy drinks and energy drinks all counted together. To picture the sugar, see how much sugar a day.
Screens at the table
Manger Bouger recommends avoiding screens during meals: people then eat mechanically, and in larger quantities.
Weight and body image
The Esteban survey (Santé publique France) estimated in 2015 that 17% of 6-17 year olds were overweight, including 4% with obesity. But thinness also affected 13% of young people, and 19% of girls aged 11 to 14. Both problems coexist. Note that adult BMI thresholds do not apply before the age of 18; doctors use body mass index charts by age and sex.
Restrictive diets at this age should be avoided without medical supervision. Inserm points out that anorexia nervosa most often starts between the ages of 14 and 17, with a peak at 16; it affected 0.5% of girls and 0.03% of boys aged 12 to 17. The warning signs are: restriction, avoiding certain foods, refusing to eat, no periods for at least 3 months, slowed growth. If you notice them, talk to a doctor quickly. The glossary has an entry on eating behaviours.
A teenager who goes vegetarian
This is often the age at which the choice to stop eating meat appears. It requires some organisation: the aim is to replace meat, not just to remove it. Three points need attention:
- Iron: without meat or fish, there is no more haem iron, the best absorbed according to Anses. Lentils (2.45 mg per 100 g cooked), tofu (2.4 mg) and eggs take over, with raw vegetables or a vitamin C-rich fruit at the same meal.
- Protein: the PNNS advises that when pulses replace meat, they should be combined with a cereal product, as in a chickpea couscous or a lentil curry with rice.
- Vitamin B12: as long as your teenager eats eggs and dairy products, intakes are possible. On a vegan diet, Santé publique France reminds us that only animal products contain it: a supplement becomes essential, to be set up with the doctor.
Also keep the 3 dairy products a day or, failing that, plant-based drinks fortified with calcium. Our guides going vegetarian and plant proteins cover the combinations in detail.
The sporty teenager
The WHO recommends an average of 60 minutes a day of moderate to vigorous physical activity for 5-17 year olds, with regular muscle strengthening. According to the WHO, 81% of 11-17 year olds worldwide did not reach this level, and girls even less than boys (84% versus 78%).
A very sporty teenager has even higher energy needs: EFSA estimates about 3,300 kcal a day for an active 17-year-old boy. The priority is to eat enough, with starchy foods at every meal and snacks. Supplements (protein powder, creatine, fat burners) have no place at this age without medical advice. For before and after training, see what to eat before and after sport and hydration and performance. All our sports nutrition guides are gathered here.
Putting together meals teenagers enjoy
There is no point imposing: the aim is to make healthy food appealing and to give teenagers some independence. A few ideas:
- Revisit the classics: homemade oven-baked chicken nuggets, wholewheat pasta with chicken and pesto, wraps, bowls, homemade burgers with raw vegetables.
- Hide vegetables in popular dishes: bolognese sauce, gratins, blended soups. The lentil bolognese adds iron and fibre.
- Prepare homemade snacks: Manger Bouger suggests fruit, yoghurts, wholemeal or multigrain bread. Our banana and oat cookies or banana pancakes also do the job, and the healthy snacks guide offers more.
- Involve your teenager in the kitchen: choosing one recipe a week, doing the shopping, cooking Wednesday’s dinner. It is the best way to learn independence.
- Do not skimp on starchy foods at lunch, advises Manger Bouger, to keep going through the afternoon.
A typical day for a 15-year-old
- Breakfast: wholemeal bread, butter or cheese, a bowl of milk or a yoghurt, an orange.
- Lunch (school canteen): raw vegetables, fish or meat, starchy foods and vegetables, cheese, fruit.
- Snack: fromage blanc, a banana, a handful of almonds.
- Dinner: lentil balls in tomato sauce with pasta, green salad, stewed fruit.
Over the week: two fish meals, pulses twice, processed meat only occasionally. More balanced menu ideas in eating a balanced diet.
Common myths
- « Teenagers eat too much. » Often, they are simply eating in line with needs that are higher than an adult’s. The real question is quality and regularity.
- « Dairy products are no longer useful after childhood. » False: Santé publique France recommends 3 a day up to the age of 17, and the calcium reference is at its highest.
- « To build muscle, you need whey. » Protein needs are covered by everyday food: 100 g of chicken already provides 30 g.
- « Girls should watch their weight. » Thinness affects 19% of girls aged 11 to 14 according to Esteban. Diets at this age should be avoided without supervision.
Precautions
See a doctor in the case of weight loss, stopped or absent periods, slowed growth, persistent tiredness, a vegan diet (risk of vitamin B12 deficiency), or if your teenager imposes increasingly strict restrictions on themselves. Supplements, whether for sport or « slimming », are not suitable at this age without medical advice.
Frequently asked questions
How many calories does a teenager need?
According to EFSA, for moderate activity, about 2,500 kcal a day for a 14-year-old boy and 2,900 at 17; about 2,200 kcal for a 14-year-old girl and 2,300 at 17. These are averages.
How many dairy products a day for a teenager?
3 a day, according to Santé publique France, to meet a calcium reference of 1,150 mg a day (Anses).
My teenager does not eat breakfast, is that serious?
Santé publique France encourages not skipping it. If they are not hungry in the morning, a snack on the way or at break time (bread, fruit, a dairy product) can replace it.
Should a sporty teenager take protein powder?
No, unless advised by a doctor. The EFSA reference is about 0.9 g per kilo per day, easily covered by food. The priority is to eat enough.
Are energy drinks dangerous for a teenager?
They combine sugar and caffeine. EFSA proposes a safe level of 3 mg of caffeine per kilo per day for adolescents, from all sources combined. It is better to avoid them.
This article is for information only and does not replace the advice of your doctor, your child’s doctor or a dietitian.
Our sources
- Anses. Actualisation des références nutritionnelles françaises en vitamines et minéraux. Mars 2021.
- EFSA. Dietary Reference Values for nutrients, Summary report. EFSA supporting publication 2017:e15121.
- EFSA NDA Panel. Scientific Opinion on the safety of caffeine. EFSA Journal 2015;13(5):4102.
- Santé publique France, Manger Bouger. Les recommandations alimentaires pour les 4-17 ans ; Conseiller les ados pour qu’ils adoptent le bon rythme au quotidien.
- Santé publique France. Étude Esteban 2014-2016, chapitre corpulence. 2017.
- Inserm. Ostéoporose, dossier d’information. 2023 ; Anorexie mentale, dossier d’information.
- Organisation mondiale de la santé. Activité physique, aide-mémoire.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. PMID 33239350.
- Prawitasari T, Satari HI, Theola J. Meal time and meal regularity: is it associated with pediatric obesity? A systematic review and meta-analysis. Int J Obes (Lond). 2026;50(8):1622-1637. PMID 42120595.
- Santé publique France. De la grossesse à l’arrivée de bébé (conseil sur le thé et l’absorption du fer). 2026.
- Anses. Table de composition nutritionnelle des aliments Ciqual 2025.
