r4gt4g U.S. government DRI, male 19-50, 2000 calories Private

by R4GT4GLast updated December 13, 2013
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)250
Protein (g)85
Total Fat (g)65
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)17
Total Fiber (g)28
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3.5
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
Compare to:

Based on the U.S. government's DRI standards. Assumes that calories are allocated as

50% carbohydrate
30% fat
20% protein

To change these figures, note that carbs have about 4cal/gram, protein has about 4cal/gram, and fat has about 9cal/gram.

So to hit a given number of calories, with given percentage of the calories coming from carbs, fat, and protein, use these formulas:

amount of carbs = (total calories * (% from carbs / 100)) / 4
amount of protein = (total calories * (% from protein / 100)) / 4
amount of fat = (total calories * (% from fat) / 100)) / 9

The DRI recommendation is that you get 14 grams of fiber for every 1,000 calories. So say

amount of fiber = 14 * (total calories / 1,000)

The DRI sets no guidelines regarding sulfur intake, because it is always present in adequate amounts in an ordinary diet. The listed amount is Rob's recommendation.

The DRI sets no upper limit on magnesium intake, but sets an upper limit of 350mg for magnesium intake from supplements. Magnesium is easy to overdose on; be careful.