Macro Nutrients | Amount | Max |
---|---|---|
Calories (kcal) | 1623 | |
Carbohydrates (g) | 162 | |
Protein (g) | 122 | |
Total Fat (g) | 54 | |
Saturated Fat (g) | 0 | 20 |
Monounsaturated Fat (g) | 0 | |
Polyunsaturated Fat (g) | 0 | |
Omega-3 Fatty Acids (g) | 0.75 | 3 |
Omega-6 Fatty Acids (g) | 1.5 | 17 |
Total Fiber (g) | 40 | |
Soluble Fiber (g) | 0 | |
Insoluble Fiber (g) | 0 | |
Cholesterol (mg) | 0 | 300 |
Vitamins | Amount | Max |
---|---|---|
Vitamin A (IU) | 5000 | 10000 |
Vitamin B6 (mg) | 2 | 100 |
Vitamin B12 (ug) | 6 | |
Vitamin C (mg) | 60 | 2000 |
Vitamin D (IU) | 400 | 4000 |
Vitamin E (IU) | 30 | 1500 |
Vitamin K (ug) | 80 | |
Thiamin (mg) | 1.5 | |
Riboflavin (mg) | 1.7 | |
Niacin (mg) | 20 | 35 |
Folate (ug) | 400 | 1000 |
Pantothenic Acid (mg) | 10 | |
Biotin (ug) | 300 | |
Choline (mg) | 550 | 3500 |
Minerals | Amount | Max |
---|---|---|
Calcium (g) | 1 | 2.5 |
Chloride (g) | 2.3 | 3.6 |
Chromium (ug) | 120 | 600 |
Copper (mg) | 2 | 10 |
Iodine (ug) | 150 | 1100 |
Iron (mg) | 18 | 45 |
Magnesium (mg) | 400 | |
Manganese (mg) | 2 | 11 |
Molybdenum (ug) | 75 | 2000 |
Phosphorus (g) | 1 | 4 |
Potassium (g) | 3.5 | 6 |
Selenium (ug) | 70 | 400 |
Sodium (g) | 1.5 | 2.3 |
Sulfur (g) | 2 | |
Zinc (mg) | 15 | 40 |
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).