What should my calories consumption be??

Question

i am 14, 5"3 and 93 lbs. i dance 12 hours a week. how many calories do i need daily? should i eat less the days i am not dancing?

Answer 1

i cant give you an exact number, but you do need to be eating more calories than a normal 14 year old because you are a dancer. just eat when youre hungry and stop when youre full and you should be fine.

Answer 2

You should consume about 2154 calories per day to maintain that same weight and stay healthy, but don't let that be all junk food. ;)

Answer 3

Active teenagers need more calories than what they normally take in.  In your case, your weight should be at the minimum of 115 lbs.  The previous answer of 2154 calories sounds right, but you must also be aware of eating small portions of healthy snacks in between your regular meals.

When I used to dance 8 hours daily, 5 days a week, I would make sure to have eaten at least a healthy breakfast at 2 hours before my 1st dance class and then eat a cup of vegetarian chili or any other healthy snack right after the 1.5 hr. class.  

Altogether, I would have my normal breakfast, lunch, and dinner which consisted of at least 350 to 400 calories total.  The three lighter/healthy meals in between would be at least 250-300 calories.  And drank plenty of low-calorie drinks in between and water to help re-hydrate my system.  I also cut out sodas and high-calorie juices to be able to bounce back from class to class.

At your age, just concentrate on eating 3 healthy meals up to about 400-500 calories and 3 light snacks with 300 calories each.  That should work for  you.  Don't worry about the 115 lbs. It should all be muscles..Remember, fat expands more than muscles and although muscles weigh more than fat, your body will look tighter and more toned.