Is 1500 calories enough for a 5’3 15-year-old who is non-active?
07.06.2025 13:35
I hope this helps. Thanks for reading and have a wonderful 2025.
EAT / DRINK IN MODERATION - Too much of any one thing isn't good for you. Eat veggies, fruits, a wide range of meats, and everything else that's available. Eat enough to fill your stomach, or else you'll just be hungry too soon. Don’t gorge or binge because excess makes you sick and will lead to obesity. Too many fatty foods and little exercise makes one a blueberry (Willy Wonka and the Chocolate Factory).
We all know that meat items have more calories than fruits and vegetables. This is because if you try to cook fruits and vegetables, they are done rather quickly. You cook them at low heat for short periods of time. They are not very dense but have a ton of water content. Unsaturated fats in plants have less density and less overall weight than the saturated fat in meat. Meats are very dense and have less water content than veggies and fruits. This does not mean that meat is unhealthy. You still need to eat saturated fats to build and sustain your own natural human saturated fat content. You're a human, not a plant. These saturated fat proteins help your skin and muscles, among other things. Unsaturated fats don't help your muscles, but they help with the lubrication of joints among other benefits.
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BE CREATIVE - Like in #3, add ingredients together to make things INTERESTING. When I add sour cream for dipping as a snack food for myself and family, usually El Monterey microwave burritos, I add in some Tapatio hot sauce and Bufalo (brand) Chipotle sauce, then mix it thoroughly. It gives it a mildly spicy taste. I know it sounds weird, but everyone loves it. I also create my own dipping sauce for chicken strips and French fries, by mixing ketchup, mayonnaise, yellow mustard, deli mustard, honey mustard, Dijon mustard, ranch dressing, chipotle ranch, 1000 Island dressing, 2 flavors of BBQ sauce, Tapatio, Bufalo Chipotle, and Taco Bell Fire Salsa (bottled). When new foster kids arrive at my home, they think I'm nuts. But when they taste it, they eat it like a hungry wolf and want more! But be careful. Best laid plans are ready to fall. I make great homemade pizza, and did the same thing in the army, after learning the ropes from a pizza chef from a pizzeria on post. But I also love peanut butter. Bread and peanut butter go together, right? One day in the army, I made some combination pizza. When it was time for lunch, I grabbed 2 slices for myself, and spread some peanut butter on it. BIG MISTAKE! Another time, I took several things from the salad bar and mixed it all together in a big heap. BIG MISTAKE! Cooking is trial and error. Some concoctions work, while others don't. Just have fun. You might find something that you love that was totally unexpected, even if on paper, it sounds like a disaster waiting to happen. Some things look great on paper, but end up being New Coke.
No human needs to worry about calories, at all, ever. It is not a measure of how healthy or unhealthy something is. It has nothing to do with metabolism or digestion.
PROTECT AND DOUBLE-CHECK! - Always check the food items in your house. Pantry, refrigerator and freezer. Keep them very organized and clean. After opening a product package, put the product in a sealable and LOCKING plastic bin with locking flaps for proper sealing. Cut off the label on the packaging and tape it to the top of the bin. Write in BIG CLEAR LETTERING on a standard piece of paper, taped to the side of the bin, the full name of the product, and the expiration date. Have this label always facing towards you so that you can see it from the door. Do not keep the food packaging inside the storage unit, unless you don't have a bin that fits the product, or if the product container is properly sealable, like a condiment bottle. Doing this will make your storage area clean, organized, will reduce spills and mess, and will also keep pests out of it (roaches, rats, ants, etc) if you have them. Always check and double check expiration dates. Get rid of stuff that is expired or 1 week before expiring. Bread is the only exemption, because it only lasts 1 or 2 weeks at best. And always refrigerate it. Only freeze bread that's made to be frozen. You will find those breads only in your frozen shopping aisle.
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EXERCISE, SOLDIER! - Never forget to exercise, so that what you’ve eaten doesn't just get stored as fatty tissue. Go to the gym a few days a week or get an exercise device that you can afford. Heck, if you must, watch old Richard Simmons videos on YouTube. I miss that guy! I used to be quite the athlete. I could eat like a cow and not have any bad effects. It just went straight to my muscles. Watch the documentary on US Olympic Swimmer Michael Phelps. It talks about his eating habits. You'd swear that he must have been a dinosaur or something to be able to eat that much. I know that physical inactivity is easier, but you could have the lightest diet, and still become obese. My friend is that way. He eats like a bird but he's 300 lbs. This is because when you eat, it's not just pooped out. That's the unusable material and bacteria. “Man, that looked and smelled a lot better the last time I saw and smelled that meal!” Your body becomes a storage place for everything you eat. It's like having a container with openings at the top and bottom. You fill it up at the top and drain it at the bottom. The top opening is what you eat. Inside is what you store in your body. The bottom opening is what you spend through physical activity. If you open the top fully and open the bottom fully, you can't really store anything. You're like Michael Phelps. You'll be strong, but have the potential of becoming a chubbysaurus if you close the bottom even a tiny bit. Habits are hard to break. If you open the top slightly and open the bottom fully, you can't store anything, and you crinkle to death. If you open the top fully and close the bottom slightly, you'll be kind of healthy with a few muscles, but will have a belly. Think of a chubby athlete or a Harley Davidson enthusiast. If you open the top slightly and open the bottom slightly, you might be kind of fit, but you'll have a lot of fatigue. If you open the top fully and close the bottom completely, you'll be Garfield the Cat. If you open the top slightly and close the bottom completely, like yourself, you'll just slowly gain weight until you become moderately obese and you'll wonder what has happened to yourself. So exercise appropriately by having both ends open, but have the bottom slightly less open than the top. That way you can eat healthy, exercise and have a good amount of storage left over.
Calories are calculated by a Bomb Calorimeter. It's a small device, usually about the size of a microwave. It tests all the same things I just talked about. Companies use them in order to make accurate labels on food packaging so that proper cooking instructions may be given, that are more understandable for the person who cooks at home or in a restaurant. Butchers in your local supermarket also use them. We had several of these in the army. They were really handy.
IT'S KIND OF OK TO INDULGE! - Snacks and desserts are yummy! Go for it! A few chips / crisps, fries / chips, cookies / biscuits, cake, pies, ice cream, fast food and other treats are great! Enjoy them! But use moderation. Two scoops of ice cream with nuts and sprinkles is enough. A slice of cake that is 3 inches wide at the end and 5 inches long is plenty. Two or three cookies or a single serving bag of chips are fine. A regular sized fries at your favorite fast food place is good. I learned the hard way. My metabolism was powerful as a young athlete and soldier. I used to snack often. When I got older, I ate the same way, but my body changed. I could make the snack a whole meal. I could eat a whole large bag of potato chips in one sitting, PLUS nacho toppings! I could eat an entire large carton of Dryers ice cream in one sitting, and my diabetes would say, “You feel fine! The doctor was lying to you! 750 mg/dL isn't so bad, now, is it?” Id reply, “I don’t feel a thing. This is great!” I'm still alive, but oh boy, was I about 200 lbs back then. Not anymore though. I'm at 165.
PROPERLY COOK YOUR FOOD THOROUGHLY - OK, I know, that steak cooked rare tastes like Heaven’s Gates have opened. But it's not healthy. Always cook your food Well Done and check its internal temperature to proper levels, according to the instructions. If you don't, you'll get food poisoning. Then you've got medical bills to worry about. The red stuff in meat is not blood. That's already been drained. It's just fluid. There's still plenty of fluid in well done meat. If there is no fluid, ITS BURNT! You might need to call the fire department.
You wanted to know what is healthiest for someone your age. Your age and height is not enough information about you to give an accurate response. You could list everything about yourself, and still nobody could give you a proper answer. That's why I explained things and gave you tips instead. You can't rely on what other people think is normal for you. Take this quote by my friend Carl, who was a member of my PHP group psychotherapy program for 10 years. He wasn't a therapist, but he used to be a philosophy professor. I was there for military PTSD and anxiety.
What I will say, is to remember these following tips:
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I believe people misunderstand what a calorie is, because they are not professional cooks, especially Army cooks who must use bomb calorometers directly for both measuring and cooking. People just don't deal with the science behind it. They look at numbers, and fear that bigger numbers are scarier than smaller numbers, which just makes logical sense, right? Before Google, people were just clueless and made wild false theories. Now, people try to define it on Google, but the definition is so improperly described and explained, that they get even more confused. I've even seen professional nutritionists get the explanation of it wrong! How embarrassing for them!
SPICE IT UP! - Add spices, condiments and sauces. ALWAYS add spices, condiments and sauces! Nobody likes bland food. You aren't a dog that eats dry food or wet mess directly out of the can. Spices have practically no fat content and can't harm the body, unless you use too much, or are allergic to it. Sauces have hardly any calories (which we don't need to worry about) because they will burn almost the very instant you pour it into an empty skillet. They have very little fat because it's unsaturated and have light consistency because they are plant and spice based. You don't need to dump a full measuring cup of spice or sauce onto something to make it better.
As a US Army chef (92G10 Food Service Specialist), we had to understand the purpose of calories, because it was by calorie content that made us know how to cook something. But it still wasn't that easy. We also had to know what cut of meat it was. Did it come from the hindquarters, shoulders, belly, ribs, thighs, etc? Each animal would have a different name for the cut of meat, depending on where it came from, even if they came from similar areas on the different animals. Such as the shoulder areas of a cow would be the Chuck, Brisket and Shank, and the hindquarters would have the Rump, Round and Shank (Legs are shank). In a pig, the shoulders would have Boston Shoulder, Picnic Shoulder, and Hock Trotter (fore leg), while the hind quarters were Ham, Shank and Foot. There are other random cuts all over the rest of the cow and pig that are greatly dissimilar in size and location, so I won't mention them as they can't be compared. Knowing the cut of the meat would help us know what was the density of the meat, fat content and water content were. We had to weigh each one to clarify other details, and would calculate the calorie content with a bomb calorometer. Usually, similar cuts and weights would be packaged together to make it easier, and the package would notify us what the cuts, weights and estimated calories were. We cooked in large quantities, preparing huge amounts of similar food together, because we served over 4,000 people for each meal time (1.5 hours), and would repeat this 3 times a day. So a lot of food had to be cooked at the same time with massive ovens, stoves and grills. Depending on the cut, weight and calories, plus the amount of items being cooked together, we had to calculate the proper temperatures and times to cook them. Each food item also needed a different internal temperature throughout, to fully eliminate common harmless bacterias and harmful bacterias like e coli or salmonella.
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Calories are a simple measurement of how much energy it takes to heat up one liter of water by one degree centigrade, within any specific food item, for the process of cooking it. This means, that a food with higher density, higher weight, higher fat content, all compared to the amount of its water content, will have more calories than something else.
What should you actually be concerned about when it comes to knowing which foods are most healthy to eat, or how much of it you should eat? Who's advice should you listen to? Should you trust your government? No. Just absolutely no. Period. Should you trust social media influencers? Definitely no!! They know even less than the government and ALL OF THEM operate on a total collective share of 3 IQ points! Should you trust Vegan Activists or Omnivoric Activists? Neither. You should eat what you like to eat. All of these activists are operating under false and constantly-wrong political agendas to force people to eat only foods that THEY like to eat. They are manipulative, uneducated, proudly ignorant, and purposefully misleading, so ignore all of them. Should you trust your nutritionist and doctor? Partially, but they still keep talking about calories like they matter, so that proves that they know very little. They also operate under a confusing political agenda. They are also not professional cooks or food processing workers. So no, ignore them too. Should you listen to your friends? Nope. They're just as clueless as everyone else, even if they are really great people. Should you listen to your mother? You'd better listen to your mother! LOL! But that's about most things in life. Sure, she can make great meals, including turning El Monterey microwave burritos into a gourmet Mexican delicacy that rivals a $300 dinner at an exclusive Latino restaurant. Despite her skills, she couldn't tell you the true science about what makes her such a goddess in the kitchen or why things are the way they are in food. Moms are the best things in the world, right? But leave the science to people who know it. So who should you trust? ME! ONLY ME! LOL! Because I have the education and experience, and I have no political or personal agendas in this matter. I don't even have a following on any social media platforms. I'm not doing this for the likes. If people agree or disagree with me, that's fine. That's up to them and it's their right to do so. I won't argue with the doubters, but I'll know in my heart that they're probably lacking in education, intelligence and common sense.
CUT IT OUT! - I'm not going to complain about NECESSARY additives or necessary processing techniques, such as preservatives. Without them, your food will expire really quickly, or be completely impossible to eat safely. People used to have to shop for food items every day, and eat them that very day, because preservatives didn't exist. Refrigeration doesn't really extend the life of the item. It simply protects it from bacteria. EVERYTHING is processed! It has to be process in order for the food to be safe to eat, and survive it's trip to you and to survive long enough for you to eat it between shopping trips. There's no way to escape it. If you don't want to eat processed foods, you will die, because nobody can grow enough of a wide range of foods to eat, in order to have a balanced diet, especially when living in the cities. Even farmers can't do it. I used to live in the city, in Los Angeles California. Now I live in the rural area of northern Idaho outside of Sandpoint. I'm not a farmer, though, even though my grandparents were and I worked on the farm occasionally as a very young boy. Now I have a children's foster him and animal shelter ranch. Most of my friends here and neighbors are farmers. My family occasionally volunteers for them when they need help. Not even they can make all the foods necessary for a balanced diet. You can't mix different types of plants in the same area. Some soils, climates and environments won't grow certain foods. Your small back yard garden in the city will contain no more than one apple tree and one orange tree and maybe a few vines for peppers, but that's it. What you need to avoid are the harmful added chemicals that really aren't needed in food. For a long time, America has been hugely guilty of adding these harmful chemicals and doing UNNECESSARY processing techniques, causing many health problems. Not to be political, but the new reformations in the food industry that will begin in the Trump administration through RFK Jr will be excellent for this nation, and we will be on track to have healthy food again, like it is in Europe and other parts of the world. Both political parties should be appreciative of this. Until these changes take effect, learn about the chemicals in the food you're eating. Look on the packages of your food and research them from experts who don't have a political agenda. If you don't like what you hear, cut that food out of your diet.
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VARIATION, SELF-AWARENESS AND CONSISTENTCY - One must eat a balanced diet of all the common food groups. Don't leave anything of nutritional value out of your diet, and don't discriminate on the food item’s source or content. Don't rely on political propagandas, fad diets, diet programs, ready to eat meal programs, etc, to inspire you on what you should or shouldn't eat, or how much of it you need. Depending on your personal metabolism, you might need to eat smaller or larger servings during each meal, or more or less often per day, compared to others. You know how your own body works. Nobody else does, not even your doctor. Eat foods on a routine basis that you know make your body operate at peak efficiency. If you find a food or drink that gives you energy, consume it often, unless it has added chemicals to falsely simulate that energy. Avoid those. If you find a food makes you drowsy or upsets your stomach, avoid it. I had to give up my favorite vegetable in 2009, carrots (cooked only), because a medical allergy test proved that I was unknowingly allergic to them. Doctors always wondered why I was diagnosed with so many digestional conditions at such a young age, including Crohn's Disease at age 6. Now we know what was giving me those problems. Your body might not like what your tongue likes.
“There is no such thing as normal, when it comes to humanity. Normal is just a point on a mathematical graph. Humans are too varied between one another to be valued or compared by mathematical figures. Doing so hurts every individual and the entirety of the human race, by trying to make everyone the same. We are not built on an assembly line by machines so that we can also be machines. We are all uniquely crafted, and that is why we are unique and beautiful. Tall and short, thin and fat, smart and dumb, nice and mean, healthy and unhealthy, diagnosed and undiagnosed with physical and mental health conditions. Within all of that, there are some averages, but even that's not normal. Don't put yourself on a graph, and don't let others do it to you either, including your doctor. Be you. If you have a serious problem, get help. But don't let someone stigmatize or stereotype you by any measure which someone wants to define or label you by. It only causes depression, anxiety, fear, self-loathing, self-hatred and self-harm. Ignore their words and ignore your harmful thoughts. When you are BEING you, you are being normal FOR you. Don't try to be normal for someone else, because their normal is different than your own.”
I'm not going to tell you what you should eat or shouldn't eat. Each person has random likes and dislikes. Each person has medical tolerances and intollerances and allergies. A person knows how their own body reacts to certain foods. It would be bad advice and bad form to advise you to eat something you didn't like, or had an allergy to, or your body doesn't (or wouldn't) react well to, or couldn't prepare on your own due to your cooking skills, or couldn't afford, etc. You would say, “That's crummy advice! I've wasted my time reading this!” I'm not going to do that.