Calorie counting as a teenager: what is safe?
If you are a teenager interested in food and fitness, that curiosity is great. But your body is still growing, so the rules are different from adults.
Growing bodies need energy
During the teenage years your body needs plenty of food and nutrients to grow, build bone and develop. Eating too little can affect growth, energy, mood, periods, sleep and concentration.
Why adult calorie targets do not apply
Adult formulas and deficits are not designed for growing bodies. That is why Foodie shows under-18s a maintenance level only, never a deficit or extra-low target, and the app tells you to talk to someone before changing how you eat.
Better goals than "lose weight"
- Eat regular meals with a mix of protein, starchy carbs, fruit and vegetables.
- Try new foods, and eat enough to feel energised.
- Be active in ways you enjoy.
- Get enough sleep.
- If you play sport, fuel it properly.
If you are worried about your weight
Talk to someone you trust: a parent or carer, your GP, or a school nurse. They can check how you are growing and give advice that is right for you. Weight and shape change a lot during puberty, and this is normal.
Why tracking might not suit you
Counting can turn into a habit that takes over. If it makes you anxious or guilty, or you find yourself skipping meals or exercising to "make up" for eating, please talk to someone.
Where to get support
In the UK, Beat offers free support for anyone worried about eating, and the NHS has information for young people about healthy eating.
If you want to use Foodie
What a good day of eating can look like
There is no single perfect day, but a balanced one might include:
- Breakfast: cereal or porridge with milk and fruit, or eggs on toast
- Lunch: a sandwich or wrap with protein, salad and fruit
- After school: a snack such as yogurt, fruit or toast
- Dinner: a main meal with protein, starchy food such as rice, pasta or potatoes, and vegetables
- Drinks: mostly water and milk
No counting required. If you play sport or are growing quickly, you will probably be hungrier, and that is normal.
How to talk to someone
If you are worried about food or your body, it can be hard to start. You could say: "I have been thinking a lot about food and my weight, and I would like some help." A parent, carer, teacher, school nurse or GP can listen without judgement, and many people find it a relief to say it out loud.
If you play sport
Athletes who are still growing need enough energy for both training and growth. Eating too little for your sport can lead to injuries, tiredness and slower progress. Speak to your coach or a sports dietitian if you want guidance.
Remember
Online fitness advice is often aimed at adults, and usually does not apply to you. You do not need to look like anyone on social media, and your body is allowed to change as you grow.
You can use Foodie to learn what is in food, see your protein and fibre, and notice patterns, without trying to lose weight. It is optional, and you can use it without making an account. Open Foodie.