So far, I’ve shed 8kg on my own, and it wasn’t in a healthy way. I am currently 47kg and 4’9ft. Google says I need 2000+ calories, yet that would cause me to gain weight.
According to the Indian dietary recommended allowance.
The calorie requirements for a 13-year-old girl child are 2330 kcal.
Based on her development and maintenance.
This age is puberty, hence her weight may fluctuate at this age.
At this age, it is important to focus on her overall development and good nourishment.
Instead of simply lowering her calorie intake, she should improve her height, bone mass, and muscular mass.
As many as she burns in total, plus some for growth. It’s impossible to say how many there are because everyone’s metabolism differs. The most important thing to remember is that you should never count calories for no reason. Currently, your weight should be in the 40-45 kilos area; by 13, you should be in the 44-49 kilos range, and you should add a couple of kilos per year until you reach 55-60 kilos by age 19-20. Eat enough to stay inside these limitations. If you gain much more, eat less (approximately 10% less) of proteins and carbs, and keep eating the same amount of fruits and vegetables. If you fall short, eat the 10% more across the board.
It all depends on your height, guy. A basic calorie calculator will suffice, as it will automatically provide the required calories for a surplus, maintenance, or deficit. The calculator I mentioned will account for age, but most already do.
In my perspective, a 13-year-old should focus on healthy nutrition and portion control rather than weight loss. Correct the habit that produced the problem and incorporate more movement to help lay a solid foundation for the rest of your life.
Yes, 1200 is the minimum for women. I recommend using MyFitnessPal’s app and choosing a weight loss option, but don’t go too low. Slow and steady is healthier and less likely to cheat.
It all depends on how many calories you burn versus how many calories you consume each day. You’d need to know both because losing weight requires being in a calorie deficit (consuming less calories than you burn).
A thirteen-year-old should not be sedentary. Get some exercise every day, for around one hour. You should consume 1800-2000 calories each day and exercise more.
As much as any thirteen-year-old girl. As an ex/recovering anorexic who has inflicted actual mental and physiological damage that I will have to live with for the rest of my life, please heed my advice: STAY AWAY FROM CALORIE COUNTING.
Unless you want to be miserable and let it consume your entire life, try to relax around food and don’t worry about the calories; eat what you want and don’t eat what you don’t.