Optimal Nutrient Intakes

by rustyroxLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)31003500
Carbohydrates (g)260300
Protein (g)130160
Total Fat (g)160180
Saturated Fat (g)4060
Monounsaturated Fat (g)80100
Polyunsaturated Fat (g)2027
Omega-3 Fatty Acids (g)1013
Omega-6 Fatty Acids (g)1015
Total Fiber (g)6585
Soluble Fiber (g)3050
Insoluble Fiber (g)2550
Cholesterol (mg)50300

Nutrient amounts reviewed by:

  • rustyrox
Vitamin A (IU)20002500
Vitamin B6 (mg)2070
Vitamin B12 (ug)2007000
Vitamin C (mg)7501000
Vitamin D (IU)40007500
Vitamin E (IU)80150
Vitamin K (ug)10002000
Thiamin (mg)8200
Riboflavin (mg)9200
Niacin (mg)75400
Folate (ug)10002000
Pantothenic Acid (mg)30500
Biotin (ug)100010000
Choline (mg)7501200
Calcium (g)1.82
Chloride (g)3.54.5
Chromium (ug)300700
Copper (mg)4.56.5
Iodine (ug)350600
Iron (mg)3560
Magnesium (mg)10001250
Manganese (mg)412
Molybdenum (ug)1001200
Phosphorus (g)1.51.9
Potassium (g)5.58
Selenium (ug)160300
Sodium (g)22.5
Sulfur (g)35
Zinc (mg)4050
Compare to:

These recommendations offer optimal ratios, needs and limits for health and performance. Imperfect bioavailability and absorption are fully accounted for. These recommendations are applicable to relatively healthy people that do not have any absorption or elimination disorders.

The macronutrients are designed for an optimally healthy diet that provides a calorie intake in excess of that needed maintain weight in an average-weight, low-bodyfat, person with a rapid metabolism. This should supply an amount of energy necessary for extreme training, including resistance, anaerobic and aerobic, while still maintaining growth and the production of new, lean muscle mass. While following these recommendations, excessive hydration is essential. 1.5 gallons of pure water per day is recommended.

There are many nutrients not listed in these recommendations that are non-essential, yet very beneficial. These include an assortment of phytonutrients, such as antioxidants. In addition to the essential nutrients list herein, it is recommended to supply the body with an array of antioxidants in reasonable amount. Also, the use of healthy, effective herbal supplements is recommended in combination to the above principles.