How Much Is Enough? The Recommended Dietary Allowances (RDAs) displayed below show the daily intake recommendations for calories, protein, calcium, and iron. These RDAs are the recommended nutritional requirements of growing children and teens. Recommended Dietary Allowances for Adults Nutrient Men (25+) Women (25+) Calories 2900 2200 Protein (grams) 63 50 Calcium (mg) 800 800 Iron (mg) 10 10 - 15 A young person's calorie allowance will vary according to how often, how hard, and how long he/she exercises. The RDAs of calories are sufficient for kids doing only light to moderate physical activity. Young athletes should add 600 to 1200 calories to their daily diet depending on their weight and sport. Recommended Dietary Allowances for Kids Nutrient 4 to 6 Yrs. (44 lb.) 7 to 10 Yrs. (62 lb.) Calories 1800 2000 Protein (grams) 24 28 Calcium (mg) 800 800 Iron (mg) 10 10 Teens eat more with good reason. Adolescent kids must eat healthy to properly fuel their rapid growth and maturity. These youth require greater nutrient needs to fuel the changes. Recommended Dietary Allowances for Adolescents Nutrient Boys Girls   11-14 Yrs. (99 lb.) 15-18 Yrs. (145 lb.) 11-14 Yrs. (101 lb.) 15-18 Yrs. (120 lb.) Calories 2500 3000 2200 2200 Protein (gr) 45 59 46 44 Calcium (mg) 1200 1200 1200 1200 Iron (mg) 12 12 15 15 The allowances are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses. Diets should be based on a variety of common foods to provide other nutrients for which human requirements have been less well defined.