Burtannica's Recommendation Private

by BurtannicaLast updated May 10, 2014
Macro NutrientsAmountMax
Calories (kcal)1623
Carbohydrates (g)162
Protein (g)122
Total Fat (g)54
Saturated Fat (g)020
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)0.753
Omega-6 Fatty Acids (g)1.517
Total Fiber (g)40
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)500010000
Vitamin B6 (mg)2100
Vitamin B12 (ug)6
Vitamin C (mg)602000
Vitamin D (IU)4004000
Vitamin E (IU)301500
Vitamin K (ug)80
Thiamin (mg)1.5
Riboflavin (mg)1.7
Niacin (mg)2035
Folate (ug)4001000
Pantothenic Acid (mg)10
Biotin (ug)300
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)120600
Copper (mg)210
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)400
Manganese (mg)211
Molybdenum (ug)752000
Phosphorus (g)14
Potassium (g)3.56
Selenium (ug)70400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1540
Compare to:

I set up my recommendation for a 5’8” 34 year old male who exercises rarely and is looking to lose weight quickly. I also adjusted to a Zone diet to include higher protein levels and give extra insurance that muscle loss would be minimal if experienced at all, and based the nutrient profile on Rob’s Newest Recommendation.

Other small tweaks include setting the Maximum Saturated fat to 20 grams and setting the maximum sodium and chloride levels at 2.3 and 3.6 respectively (based on the DRI).