Daily Caloric Intake for an 11-Year-Old Child
An 11-year-old child should consume 1,600-2,200 calories per day, with the specific amount depending on gender and activity level. 1
Caloric Requirements by Gender and Activity Level
For an 11-year-old (falling within the 9-13 years age range):
Girls (9-13 years):
- Sedentary: 1,400-1,600 kcal/day 1
- Moderately active: 1,600-2,000 kcal/day 1
- Active: 1,800-2,200 kcal/day 1
Boys (9-13 years):
- Sedentary: 1,600-2,000 kcal/day 1
- Moderately active: 1,800-2,200 kcal/day 1
- Active: 2,000-2,600 kcal/day 1
Activity level definitions are critical for accurate estimation: Sedentary means only light physical activity from typical daily life; moderately active includes physical activity equivalent to walking 1.5-3 miles per day at 3-4 mph; active means walking more than 3 miles per day at 3-4 mph, all in addition to typical daily activities. 1
Macronutrient Distribution
Fat should comprise 25-35% of total daily calories at this age. 1 This represents a shift from early childhood when higher fat percentages (30-40%) were appropriate. 1
The remaining calories should come from appropriate proportions of protein and carbohydrates, with emphasis on nutrient-dense sources. 1
Recommended Daily Food Group Servings
For middle childhood (5-12 years), the American Heart Association recommends: 1
- Milk/dairy: 3 cups per day (fat-free or low-fat) 1
- Lean meat/beans: 5 oz per day 1
- Fruits: 1.5 cups per day 1
- Vegetables: 2.5 cups per day (variety from all subgroups) 1
- Grains: 5-6 oz per day (at least half should be whole grains) 1
Critical Dietary Emphasis
Focus on nutrient-dense foods including fruits, vegetables, whole grains, fat-free and low-fat dairy, lean meats, and healthy proteins. 1
Foods to Limit:
Foods to Avoid:
Common Pitfalls to Avoid
Overestimating caloric needs is a major contributor to childhood obesity, which has more than tripled in 6-11 year olds over recent decades. 2 The dramatic increase in overweight children has shifted dietary guidance to specifically address overconsumption of energy-dense, nutrient-poor foods. 2
Conversely, excessive caloric restriction can impair normal growth and development during this critical period. 3 Energy requirements must support both maintenance needs and the 1-4% of total energy needed for growth during middle childhood. 4
Relying on calorie-dense but nutrient-poor foods leads to inadequate micronutrient intake despite sufficient calories. 5 Studies show that children consuming higher-fat diets (>30% of calories from fat) have lower intake of key micronutrients and are less likely to meet recommendations for fruits, vegetables, and whole grains. 5
Activity and Lifestyle Considerations
Physical activity significantly impacts caloric needs—an 11-year-old should engage in at least 60 minutes per day of moderate-to-vigorous physical activity, plus muscle- and bone-strengthening activities at least 3 days per week. 1
Moderately active children require an additional 0-200 kcal/day, while very active children need an additional 200-400 kcal/day beyond sedentary estimates. 1
Screen time should be limited to ≤2 hours per day of recreational use, and extended sitting should be minimized. 1
Meal Structure
Children should eat 3-4 meals with 1-2 snacks per day, with meals offered as a family when possible and breakfast consumed daily. 1 Regular meal timing and family meals are associated with healthier eating patterns and reduced risk of obesity. 1