How many calories does a child need?
Children need energy not only to move and learn, but also to grow. Their needs depend on age, sex, size and — especially — how active they are. A sedentary 6-year-old girl may need around 1,200 kcal a day, while an active 16-year-old boy can need more than 3,000 kcal. This free calorie calculator for kids uses the U.S. Institute of Medicine (IOM) Estimated Energy Requirement (EER) equations, which include the extra energy needed for growth.
How the kids calorie calculator works
| Equation (kcal/day) | |
|---|---|
| Boys 3–8 years | 88.5 − 61.9 × age + PA × (26.7 × kg + 903 × height in m) + 20 |
| Boys 9–18 years | 88.5 − 61.9 × age + PA × (26.7 × kg + 903 × height in m) + 25 |
| Girls 3–8 years | 135.3 − 30.8 × age + PA × (10 × kg + 934 × height in m) + 20 |
| Girls 9–18 years | 135.3 − 30.8 × age + PA × (10 × kg + 934 × height in m) + 25 |
The physical activity coefficient (PA) is 1.0 (sedentary), 1.13 (low active), 1.26 (active) or 1.42 (very active) for boys, and 1.0, 1.16, 1.31 or 1.56 for girls. The +20 or +25 kcal covers growth.
Example: an active 10-year-old boy, 140 cm and 32 kg: 88.5 − 619 + 1.26 × (854 + 1,264) + 25 ≈ 2,160 kcal a day.
Typical daily calories for children (guide)
| Age | Sedentary | Moderately active | Very active |
|---|---|---|---|
| 4–8 years | 1,200 – 1,400 | 1,400 – 1,600 | 1,600 – 2,000 |
| 9–13 years (girls) | 1,400 – 1,600 | 1,600 – 2,000 | 1,800 – 2,200 |
| 9–13 years (boys) | 1,600 – 2,000 | 1,800 – 2,200 | 2,000 – 2,600 |
| 14–18 years (girls) | 1,800 | 2,000 | 2,400 |
| 14–18 years (boys) | 2,000 – 2,400 | 2,400 – 2,800 | 2,800 – 3,200 |
Source: Dietary Guidelines for Americans 2020–2025 estimated calorie needs. Individual needs vary.
Why it helps to know your child’s needs
- Realistic portions: children’s portions are smaller than adults’ — serving adult-sized plates is a common cause of overeating.
- Enough fuel for active children, teenagers in growth spurts and young athletes.
- Healthy weight without dieting, by balancing food with active play.
- Better school performance — a good breakfast improves concentration.
Health warnings
- Do not put children on weight-loss diets or count calories in front of them; talk to a paediatrician if you are worried about weight.
- The equations are for healthy children; children with medical conditions, disabilities or growth problems need individual advice.
- Track growth with the child BMI calculator and your doctor’s growth charts rather than calories alone.
- Sudden weight loss, food refusal or worries about body shape need professional attention.
Healthy eating tips for kids
Offer three meals and one or two snacks at regular times, include fruit or vegetables at every meal, choose water and milk instead of juice and soft drinks (see the sugar calculator), limit packaged snacks and fast food, and eat together as a family. Aim for at least 60 minutes of active play a day. Read our guides to junk food and children’s health and nutrition for teenagers.
Frequently asked questions
How many calories does a 10-year-old need?
Most 10-year-olds need about 1,600–2,200 kcal a day depending on sex, size and activity. An active 10-year-old boy of average size needs roughly 2,100–2,200 kcal.
How many calories should a teenager eat?
Teenage girls usually need about 1,800–2,400 kcal a day and teenage boys about 2,000–3,200 kcal, depending on growth and activity. Athletes may need more.
Should I count my child’s calories?
Usually not. Use this as a guide to portions. Focus on regular balanced meals, limiting sugary drinks and snacks, and plenty of active play.
My child is overweight — should I reduce calories?
Do not start a diet without a paediatrician. Small family-wide changes — fewer sugary drinks and snacks, more vegetables, more activity and less screen time — let children grow into their weight.
Which formula does this calculator use?
It uses the Institute of Medicine (2005) Estimated Energy Requirement equations for children aged 3–18, which include energy for growth.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (EER equations for children). 2005.
- U.S. Dietary Guidelines for Americans 2020–2025, Appendix 2: Estimated calorie needs.
- WHO guidelines on physical activity and sedentary behaviour. 2020.