9- to 13-year-old grown children are no more just kids; their ingenuity surpassing the levels. And why not?! This advanced world with growing technology demands an advanced level of the brain to survive.
Are you ready to make your child stand 'outstanding' among such an unbelievably forward and ingenious generation? Let this Snehpost help you with sharing some standard figures about required health, height, weight, energy, and other nutrients!
Gone are the days when children only used to think about their school, books, and results. The grown children of this era are full of ingenuity and sharpness to explore new things and ways every day.
Below are some tabular charts to share the ideal and standard info about the requirements of your grown kid's food, water, and nutrition requirements. Check out to ensure whether you are going good or lacking somewhere in providing a healthy lifestyle to your lovely child.
Life Event and Status
State
Age Group
Life Event
Status
Childhood
9 to 13 Years
Schooling and grading
Ingenuity
For Boys
Standard Height
Age (Years)
Height (Cm)
Height (Inches)
Height (Feet)
9
124.46-134
49-52.75
4.08-4.39
10
129.54-139
51-54.72
4.25-4.56
11
132.08-144
52-56.69
4.33-4.72
12
147.3-157.48
58-62
4.8-5.16
13
152-160
59.9-63
5-5.2
Ideal Weight and BMR
Age (Years)
Weight (Kg)
Weight (Pounds/lbs)
BMR (Kcal)
9
27.9-28.6
61.5-63.1
1051
10
32
70.5
1114
11
34.9-35.8
77-79
1167
12
38.6-45.3
85-99.9
1316
13
38.6-45.3
85-100.5
1336
Energy Need as per Physical Activity Level (Kcal)
Age (Years)
Very Light
Light
Moderate
High
Very High
Extremely High
9
1261
1524
1839
1997
2102
2312
10
1337
1616
1950
2117
2229
2452
11
1400
1692
2042
2217
2334
2567
12
1579
1908
2303
2500
2632
2895
13
1603
1937
2338
2538
2672
2939
Water Requirement per Day
Age (Years)
Water Need (Cups)
Water Need (Ml)
Water Need (Litre)
Water Need (Ounces)
9
8-9.3
1900-2200
1.9-2.2
64.2-74.4
10
8.5-10.6
2000-2500
2-2.5
67.6-84.5
11
12
8.9-11
2100-2600
2.1-2.6
71-87.9
13
9.1-11.2
2150-2650
2.2-2.7
72.7-89.6
Nutritional Requirements
(Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
(Units per Day: g= gram; mg= milligram; μg or mcg= microgram)
Parameter
RDA
Safe Upper Limit
Energy (Kcal)
Carbohydrate (g)
130
Fiber (g)
31
Protein (g)
34
Fat (g)
ND
Vitamin A: Retinol (g)
600
1700
Vitamin A2 (g)
Vitamin D (μg)
15
100
Vitamin E (mg)
11
600
Vitamin K (μg)
60
ND
Carotenoid
ND
Beta Carotene (μg)
Vitamin B1: Thiamine (mg)
0.9
ND
Vitamin B2: Riboflavin (mg)
0.9
ND
Vitamin B3: Niacin (mg)
12
20
Vitamin B5: Pantothenic acid (mg)
4
Vitamin B6: Pyridoxine (mg)
1.0
60
Vitamin B7 or B8: Biotin (μg)
20
ND
Vitamin B9: Folacin (μg)
300
600
Vitamin B12: Cobalamin (μg)
1.8
Vitamin B12 (Cynocobalamin)
Vitamin B15 (Pangamic Acid)
Vitamin B17 (Laetrile)
Vitamin C: Ascorbic Acid (mg)
45
1200
Vitamin P (g)
Choline (mg)
375
2000
Calcium (mg)
1300
3000
Phosphorus (mg)
1250
4000
Magnesium (mg)
240
350
Iron (mg)
8
40
Zinc (mg)
8
23
Iodine (μg)
120
600
Potassium (g)
4.5
Sodium (g)
1.5
2.2
Chloride (g)
2.3
3.4
Molybdenum (μg)
34
1100
Fluoride (mg)
2
10
Copper (μg)
700
5000
Maganese (mg)
1.9
6
Chromium (μg)
25
ND
Cobalt (mg)
Sulpher (g)
Selenium (μg)
40
280
Nickel (mg)
0.6
Arsenic
ND
Boron (mg)
11
Silicon
ND
Vanadium (mg)
ND
For Girls
Standard Height
Age (Years)
Height (Cm)
Height (Inches)
Height (Feet)
9
119.38
47.00
3.92
10
129.54
51.00
4.25
11
132.08
52.00
4.33
12
152.4-160
60-63
5-5.25
13
152.4-160
60-63
5-5.25
Ideal Weight and BMR
Age (Years)
Weight (Kg)
Weight (Pounds/lbs)
BMR (Kcal)
9
28.95
63.8
830
10
32-32.9
70.5-72.8
923
11
35.9-37.2
79.2-82
975
12
41.6-47.6
91.7-105
1201
13
43.1-47.6
95-105
1204
Energy Need as per Physical Activity Level (Kcal)
Age (Years)
Very Light
Light
Moderate
High
Very High
Extremely High
9
996
1203
1327
1576
1659
1825
10
1108
1339
1477
1754
1846
2031
11
1170
1414
1560
1853
1950
2145
12
1442
1742
1922
2282
2403
2643
13
1445
1745
1926
2287
2408
2648
Water Requirement per Day
Age (Years)
Water Need (Cups)
Water Need (Ml)
Water Need (Litre)
Water Need (Ounces)
9
8-9.7
1900-2300
1.9-2.3
64.2-77.8
10
8.7-10.8
2050-2550
2.1-2.6
69.3-86.2
11
8.9-10.9
2100-2575
2.1-2.6
71-87.1
12
9.6-11
2200-2600
2.2-2.6
74.4-87.9
13
9.3-11.2
2200-2650
2.2-2.7
74.4-89.6
Nutritional Requirements
(Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
(Units per Day: g= gram; mg= milligram; μg or mcg= microgram)
Parameter
RDA
Safe Upper Limit
Side Effects Begin
Energy (Kcal)
Carbohydrate (g)
130
Fiber (g)
26
Protein (g)
34
Fat (g)
ND
Vitamin A: Retinol (g)
600
1700
Vitamin A2 (g)
Vitamin D (μg)
15
100
Vitamin E (mg)
11
600
Vitamin K (μg)
60
ND
Carotenoid
ND
Beta Carotene (μg)
Vitamin B1: Thiamine (mg)
0.9
ND
Vitamin B2: Riboflavin (mg)
0.9
ND
Vitamin B3: Niacin (mg)
12
20
Vitamin B5: Pantothenic acid (mg)
4
ND
Vitamin B6: Pyridoxine (mg)
1.0
60
Vitamin B7 or B8: Biotin (μg)
20
ND
Vitamin B9: Folacin (μg)
300
600
Vitamin B12: Cobalamin (μg)
1.8
ND
Vitamin B12 (Cynocobalamin)
Vitamin B15 (Pangamic Acid)
Vitamin B17 (Laetrile)
Vitamin C: Ascorbic Acid (mg)
45
1200
Vitamin P (g)
Choline (mg)
375
2000
Calcium (mg)
1300
3000
Phosphorus (mg)
1250
4000
Magnesium (mg)
240
350
Iron (mg)
8
40
Zinc (mg)
8
23
Iodine (μg)
120
600
Potassium (g)
4.5
Sodium (g)
1.5
2.2
Chloride (g)
2.3
3.4
Molybdenum (μg)
34
1100
Fluoride (mg)
2
10
Copper (μg)
700
5000
Maganese (mg)
1.6
6
Chromium (μg)
21
ND
Cobalt (mg)
Sulpher (g)
Selenium (μg)
40
280
Nickel (mg)
0.6
Arsenic
ND
Boron (mg)
11
Silicon
ND
Vanadium (mg)
ND
