Final answer:
The required daily protein intake is specific to an individual's age, gender, and activity level, typically around 34 grams for 9 to 13-year-olds. Protein sources include seafood and eggs, and food labels can help count caloric and protein intake, vital for determining daily needs.
Step-by-step explanation:
The amount of protein needed for your target body weight depends on various factors including your age, gender, and level of physical activity. As a general reference, for ages 9 to 13 years, you need about 34 grams of protein per day. Good sources of protein include seafood and eggs. For example, if you are targeting a body weight that requires a 2,000 Cal daily diet, you might consume a blend of macronutrients including proteins, carbohydrates, and fats. To determine the grams of protein, you would use food labels to help count your calories and composition.
Let's take a food label example: If a portion of food weighs 228 grams and consists of 5 grams of protein, 31 grams of carbohydrates, and 12 grams of fat, the total energy would be calculated as follows: (5 g protein x 4 Calories/g) + (31 g carb × 4 Calories/g) + (12 g fat × 9 Calories/g) = 252 Calories. This calculation helps you understand how much energy you are getting from each macronutrient.