How much calories should I consume?

[Deezy123]

I'm 13, weighed 50kg (110lbs), 150cm (4'11) how much calories should I consume daily if my deficit is -750 calories or do I just keep eating what ever as long as its 750 caories less than I burn?

[Dominique]

I don’t think someone your age should spend too much time thinking about dieting. You’re still growing and you need food to fuel that growth. Try to be as active as possible and enjoy the high metabolism we old folks can only dream about. 

[J915]

Hi Deezy,

I also have a 13 year old son. We live in America and when we have our annual Physicals at the doctor they chart the kids height and weight. I don't have the chart in front of me for you, but for my son he is watching to maintain his current weight because if he gains at the rate he has gained so far by the time he gets to his senior year in highschool he could be 220 lbs. That would be to big for his height projection and not give him the room to get bigger as a man. So this chart is helping us guide what amount of weight gain per year for his height helps him arrive at the optimal healthy size. For this year we are going to try to maintain is current weight so instead of being at the max on the chart and soon be off the chart he will be more in line with his height and age.

 I totally agree with the other comment, you are a young person and you don't want to have any head games about size and weight! These are just tools to help us be aware.

Get the facts from your doctor and be active, eat healthy most of the time and have fun being a kid.

Remember screen time sitting on your bottom is a teens biggest obstacle in this day and age.

Get out there and live life!

Good for you for taking your heatlh seriously, you are on your way to a healthy life!

J9

[too_spicy]

Your BMI is well within the healthy range for your age, height, and weight. In fact, you're a little bit on the thinner side of average. You DO NOT need to lose any weight.

When I was your age, I was in the same boat. I was probably 5'4" and 125 lbs. My weight was normal for my height. I thought that I needed to lose weight and by the time I was in high school I had developed an eating disorder. For years I ate extremely unhealthily. I'm not going to give you any numbers, but at my worst I was terribly thin, running for miles and miles a day and eating a fraction of what I was supposed to be eating. I permanently damaged my joints because my body couldn't repair itself properly, and I'm still in a lot of pain. I can't do all the things that other people can do.

So, like the people above me have said, DO NOT worry about losing weight. You are not fat. If you're worried about your health, focus on eating whole, healthy foods, and getting exercise every day. NOT the number on your scale. 

Please be safe.

[Heybales]

Dittos to above - no diet - you are still growing.

You just may think not in the right direction perhaps or in the right areas.

So use the Fitbit to at least eat what you burn.

And get some weights.

And do some compound lifting routines.

That will cause your body to transform more with your continued growth than dieting would.

You may not like the shape of your body right now - but obviously that will change merely from getting older.

The resistance training will give you stronger muscles and change your appearance - and likely your attitude too.