For more specific recommendations on healthy weight, body fat ratios, and calorie requirements, you may want to visit the Ask The Dietitian web site and try out the Healthy Body Calculator. Consider playing different sports in school and being active after school with friends. The other element you need to understand and establish is healthful eating habits. The Food Guide Pyramid is the perfect tool for guiding you through a lifetime of good nutrition. You can read about healthy eating and being active in our Fitness Library .
Protein requirements vary based on the type and intensity of activity.
Bodybuilders and endurance athletes are at the high end of the range. Keep in mind that the body can only use so much protein. Any excess has to be broken down and excreted and this puts quite a strain on the kidneys. Remember that increased protein consumption won't increase muscle size. Growth is the result of serious training and a high quality diet.