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    Registered User Apa650's Avatar
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    How many calories for a 15 year old?

    I'm 15, 5'4 and 130 pounds. I'm trying to gain muscle mass. How many calories should I eat? Is fast food okay?
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    team ketchup AdamWW's Avatar
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    Originally Posted by Apa650 View Post
    I'm 15, 5'4 and 130 pounds. I'm trying to gain muscle mass. How many calories should I eat? Is fast food okay?
    It is not advisable to count calories at your age.

    Eat enough to ensure you are not hungry, have good energy, and get quality sleep.

    Start slow with a very basic beginners weight training program and make small changes in the gym over time

    Focus on technique and form first, THEN the weight. This is critical for long term success and safety.

    Behind that, don’t worry too much about food.

    Try and make the majority of your meals wholesome... not too much processed stuff, but of course have some fun in your teens!

    Fast food is fine in moderation but it should not be the majority of your diet... again nutritious Whole Foods should be the go-to.

    Fruits, vegetables, sandwiches, pasta... anything can work. Just make sure you’re not neglecting any one food group. Make sure to get some protein with each meal.
    Last edited by AdamWW; 02-16-2021 at 08:47 PM.
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    Originally Posted by Apa650 View Post
    I'm 15, 5'4 and 130 pounds. I'm trying to gain muscle mass. How many calories should I eat? Is fast food okay?
    You're still developing and your caloric intake is a question for your doctor, but I stress not to be too fixated on this stuff at your age. Unless you're severely underweight or overweight you should just enjoy being a kid.

    Enjoy fast food in moderation, not as your primary source of food though. You might gain weight, and even gain muscle, but the damage to your insides is invisible until it becomes very very visible.

    Enjoy your teens. Goodluck.
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    Originally Posted by Apa650 View Post
    I'm 15, 5'4 and 130 pounds. I'm trying to gain muscle mass. How many calories should I eat? Is fast food okay?
    Ask mom for seconds. When I was your age I would eat bowls of cereal for Extra calories. And hit up places with dollar menus or find coupons, Arbys used to have 5 for $5 , or McDs 2 for $2 specials or double cheeseburgers. If you have In n Out near you thats my fast food of choice.
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    As above says to young to count calories but asking for seconds, maybe adding in a protein smoothie of sorts (milk, whey, peanut butter, ice) or just an extra snack a day can help with your goal. Fast food is totally ok. Just use balance, try and eat fruits and veggies as well as the other food groups in your meals.
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    All good points above. What is your reasoning for wanting to gain the weight? Are you in any sports? Also proud of you for getting into fitness early,jumpstart them results and dont stress the little details quite yet. You have alot of years ahead of you for that,trust me. Lift with passion ,eat big but sensibly, rest and recover.
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    Registered User Apa650's Avatar
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    Originally Posted by Sugarmuscles123 View Post
    All good points above. What is your reasoning for wanting to gain the weight? Are you in any sports? Also proud of you for getting into fitness early,jumpstart them results and dont stress the little details quite yet. You have alot of years ahead of you for that,trust me. Lift with passion ,eat big but sensibly, rest and recover.
    I'm not in any sports, I just want to get shredded.
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  8. #8
    team ketchup AdamWW's Avatar
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    Originally Posted by Apa650 View Post
    I'm not in any sports, I just want to get shredded.
    Do NOT start with the goal of being shredded... that is a very very dangerous idea.

    Focus on being strong and healthy.
    The power of carbs compels me!
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    Registered User Apa650's Avatar
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    Originally Posted by AdamWW View Post
    Do NOT start with the goal of being shredded... that is a very very dangerous idea.

    Focus on being strong and healthy.
    Thank you, I'll keep that in mind.
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  10. #10
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    Don't count calories at your age man. Just be sensible and eat clean(ish) daily until your full (not stuffed), bearing in mind to eat carbs often (rice, oats). Be sure to exercise 3 tomes a week minimum and your body comp will improve and you'll likely gain (good) weight.
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