Adolescence is a time of rapid growth — up to half of adult bone is laid down in these years, and periods raise iron needs. For this reason teenagers should not diet unless a doctor recommends it. The generator creates a plan that covers your energy needs (with no calorie cutting), prioritises protein-, calcium- and iron-rich foods, and includes a daily calcium boost.
Nutrient
Daily goal (girls, 14–18 years)
Food sources
Iron
15 mg
Meat, eggs, leafy greens, rajma, dal, with vitamin C
Cut down on junk food, soft drinks and energy drinks
Get 60 minutes of activity every day
Feeling pressured to diet, or worried about your weight? Speak to a parent, school counsellor or doctor. Diet pills and crash diets harm a growing body.
Your questions, answered
What is a typical calorie need for a teenage girl?
About 1,800–2,400 calories daily, depending on activity, size and age. The generator works out your needs using your height, weight and activity level.
Is it OK for a teenager to diet to lose weight?
Only on medical advice. Most teenagers are better off focusing on activity and healthy food while still growing, instead of cutting calories.
Why is iron so important for teenage girls?
Periods mean blood is lost every month, and growing increases blood volume. Too little iron leads to anaemia, tiredness and poor concentration.
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.