Healthy Eating for Kids and Teens: Diet Composition

Diet Composition FINAL

This chart contains recommended daily calories, fat, protein and carbohydrates based on your child’s age, gender, and activity level.

To read the chart, start with your child’s gender on the left, then find your child’s age, and estimated activity level across the top to find the recommended calorie intake. The calorie estimate can be used to guide what your child needs to eat each day.

A diet rich in fruits, vegetables and lean protein (chicken, turkey, beans, lentils, tofu, nonfat dairy) will fill your child up with fewer calories.

Play and stay active!

DISCLAIMER: This chart uses 30% for fat–which is the most it should be. A more modest intake of 20% of calories as fat is recommended, so think of the grams of fat given here as a maximum.

To print your copy, download the file here.

About Lisa M. Asta, MD

Lisa M. Asta, M.D. is board-certified by the American Board of Pediatrics and is a Fellow of the American Academy of Pediatrics, for which she is also a Media Representative (she has been interviewed for “Kids Health” on Health Radio, and quoted in Parenting Magazine, USA Today, and the New York Times, among other publications). She is a Clinical Professor of Pediatrics at the University of California at San Francisco and past pediatric chair at John Muir Medical Center in Walnut Creek. She graduated from Temple University School of Medicine and the Johns Hopkins University. Dr. Asta is also a writer whose fiction has appeared in Inkwell, Philadelphia Stories, Schuylkill, and Zeniada. Her essays have appeared in the Journal of the American Medical Association, Hippocrates, the San Jose Mercury News, and The New Physician Magazine. She is an occasional contributor to KQED public radio’s Perspectives series, and has written articles for Bay Area Parent, Valley Parent, Parents’ Press, and Parents Express, as well as online at,, and She wrote a chapter in The Field Guide to the Normal Newborn, ed. Gary Emmet, M.D. currently has two how-to videos for parents in production which feature Dr. Asta. For more on Dr. Asta’s writing, visit
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