Keto, DRI, Female 19-30, Lightly Active, Non-Pregnant or Lactating (Heidi's) Private

by zenheidiLast updated May 10, 2014
Macro NutrientsAmountMax
Calories (kcal)14901520
Carbohydrates (g)2030
Protein (g)7990
Total Fat (g)90120
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.1
Omega-6 Fatty Acids (g)2.212
Total Fiber (g)25
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)233310000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)752000
Vitamin D (IU)6004000
Vitamin E (IU)22.41492.5
Vitamin K (ug)90
Thiamin (mg)1.1
Riboflavin (mg)1.1
Niacin (mg)1435
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)4253500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)25
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)320450
Manganese (mg)1.811
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)1
Zinc (mg)840
Compare to:

For most values, I used the following websites: and

The suggested Omega-6 (aka Linoleic Acid) was 12g. However, after reading the wiki on Omega-6 I opted to reduce the Omega-6 value. The wiki stated that the needed intake of omega-6 was overestimated by 5-15 times and that the important value is the ratio of Omega-6 to Omega-3. A good ratio of Omega-6 to Omega-3 is between 1:1 and 4:1. (With more Omega-3 than Omega-6 being idea, but not practical). If possible, don't use more than 4 times Omega-6 than the Omega-3 daily intake. Omega-6 Reference:

There isn't an RDA for Sulfur, though there are Sulfur deficiency issues. Reading the following articles left me thinking that 0.8g-1.0g of Sulfur daily would be plenty and that I would need to go out of my way to get too much. Sulfur References: &

The maximum dose of Magnesium from supplements for females is supposed to be 350mg. With no upper limit for Magnesium found in food. I increased mine because the overdose of Magnesium effects are not severe (or at least they are readily obvious), only apply to supplements, and I don't want to see red on my recipe.