Macronutrients

"The energy requirements for preteens differ according to gender, growth, and activity level. For ages nine to thirteen, girls should consume about 1,400 to 2,200 calories per day and boys should consume 1,600 to 2,600 calories per day. Physically active preteens who regularly participate in sports or exercise need to eat a greater number of calories to account for increased energy expenditures. For carbohydrates, the AMDR is 45 to 65 percent of daily calories, which is a recommended daily allowance of 158–228 grams for 1,400–1,600 daily calories. Carbohydrates that are high in fiber should make up the bulk of intake. The AMDR for protein is 10 to 30 percent of daily calories, or 35–105 grams for 1,400 daily calories for girls and 40–120 grams for 1,600 daily calories for boys. The AMDR for fat is 25 to 35 percent of daily calories, or 39–54 grams for 1,400 daily calories for girls and 44–62 grams for 1,600 daily calories for boys, depending on caloric intake and activity level."