GetsEclectic's DRI for 180lb male Private

by GetsEclecticLast updated January 16, 2015
Macro NutrientsAmountMax
Calories (kcal)19002100
Carbohydrates (g)200240
Protein (g)75110
Total Fat (g)92140
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.6820.55
Omega-3 Fatty Acids (g)0.510
Omega-6 Fatty Acids (g)520
Total Fiber (g)30
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300015000
Vitamin B6 (mg)1.3110
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)22.51500
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)163000
Folate (ug)4001100
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)2.4
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)1.235
Zinc (mg)1140
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  1. The ratio of carbs / protein / fat has been modified to reflect a lower carb, higher protein balance suitable for healthy weight loss in my individual case; you should likewise adjust to fit your own dietary needs.

  2. The actual daily recommendation for fiber is 38g, not 28g.

  3. The target ratio of ω-6 to ω-3 PUFA is in the vicinity of 1:1 (the standard American diet tends to be much higher). In addition, the ω-6 DRI is significantly reduced based on adequate ω-3 intake. For reference, studies have shown that ω-6 deficiencies are eliminated by 1-2% of calories as LA if the diet has no ω-3 (, and by just 0.3% of calories as LA if the diet has over 1% ω-3 ( Thus, a little ω-3 in the diet reduces the requirement for ω-6. The upper boundary for each is based on 4% of total energy (and 10% of total energy from PUFA in all forms), which serves to limit the potential for oxidative stress from excessive PUFA intake (which remains a concern even when taken in carefully protected forms near the ideal ratio of ω-6 to ω-3).

  4. The figure for dietary sulfur is derived from the sulfur amino acid (SAA) requirement recommended by WHO: 13 mg/kg per 24 h in healthy adults.