The American Heart Association recommends that a 13-year-old female eat approximately 1,600 calories per day and a 13-year-old male eat approximately 1,800 calories per day. These estimations, however, are based on a sedentary lifestyle. If a teenager is physically active, then the caloric requirements increase by 200.
Within a 13-year-old's caloric requirements, the American Heart Association recommends that both females and males consume 3 cups of milk, 5 ounces of lean meats or beans and 1 1/2 cups of fruit. Females are advised to have 2 cups of vegetables and 3 ounces of grains. Males, however, need to consume 2 1/2 cups of vegetables and 6 ounces of grains.