11 to 14 Age Group

Calories: Male - 2700 average, Female - 2200

Protein: 1 gram per Kilogram of weight

Carbohydrate: 60% of calories

Fat: 30% of calories

Sodium: 5000 - 7000 mg

Male Iron: 12 mg - Female Iron 15 mg

Based on a 12 year old:

Vitamin A: 7200 IU

Vitamin C: 480 mg

Calcium: 180 mg