| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2050 | 2150 |
| Carbohydrates (g) | 200 | 215 |
| Protein (g) | 100 | 105 |
| Total Fat (g) | 93 | 100 |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | 20 |
| Omega-3 Fatty Acids (g) | 1.6 | 8.5 |
| Omega-6 Fatty Acids (g) | 3.7 | 17 |
| Total Fiber (g) | 29.4 | 45 |
| Soluble Fiber (g) | 5 | 28 |
| Insoluble Fiber (g) | 20 | 28 |
| Cholesterol (mg) | 0 | 150 |
Nutrient amounts reviewed by:
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 2 | 85 |
| Vitamin B12 (ug) | 5 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 1000 | 4000 |
| Vitamin E (IU) | 30 | 1000 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 2 | 60 |
| Riboflavin (mg) | 1.6 | |
| Niacin (mg) | 20 | 51 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 10 | 100 |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 35 | 200 |
| Copper (mg) | 1 | 8 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 16 | 40 |
| Magnesium (mg) | 420 | 770 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.5 | 7 |
| Selenium (ug) | 55 | 350 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 1.48 | |
| Zinc (mg) | 15 | 40 |
Jan 10, 2014 40/20/40 carb/protein/fat ratio to encourage fat loss with limited exercise.
This profile was tweaked to achieve a ~40c/20p/40f macro mix, based on the calculations I've done for my personal metrics. If you're a sedentary male in your 30s around 6' and 250lbs, then this might be good for you as well. But hey, I'm not even sure it's good for me yet, so no promises!
Using DRIs from the US Gov for men aged 31-50 with some minor adjustments.
