Carbohydrate:
-provide fuel. good sources are breads, starches, and fruits. Whole grains are best.
- 45%-65% of the total daily calorie intake.
about 225 grams of carbs

Protein:
1.0-1.2g of protein per kg of body weight.
for exact calculation:
http://www.healthcalculators.org/calculators/protein.asp

Fat:
fat is needed because active athletes quickly burn through carbs and need fats as backup.
Boys aged 15-18: 107g of fat, 34g of saturated fat, 81g of sugar, 7g of salt.
Girls aged 15-18: 82g of fat, 26g of saturated fat, 62g of sugar, 5g of salt.
Boys aged 11-14: 86g of fat, 27g of saturated fat, 65g of sugar, 6g of salt.
Girls aged 11-14: 72g of fat, 23g of saturated fat, 54g of sugar, 6g of salt.


What to Avoid:
Sugary carbs, candy soda. lead to quick burst of energy then crash.
energy bars
caffine


Sources: http://www.childrenfirst.nhs.uk/teens/health/dear_doc/archive/d/diet_rda.html

http://www.vitalhealthzone.com/nutrition/diets/recommended_calorie_intake.php#3