RF Profile 2300-2500 kcal Private

by dedxiLast updated April 15, 2015
Macro NutrientsAmountMax
Calories (kcal)23002500
Carbohydrates (g)50150
Protein (g)60115
Total Fat (g)50
Saturated Fat (g)024
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)17
Total Fiber (g)35
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)500010000
Vitamin B6 (mg)2100
Vitamin B12 (ug)6
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)301100
Vitamin K (ug)120
Thiamin (mg)1.5
Riboflavin (mg)1.7
Niacin (mg)2035
Folate (ug)4001000
Pantothenic Acid (mg)10
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)3.43.6
Chromium (ug)120600
Copper (mg)210
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)400
Manganese (mg)2.311
Molybdenum (ug)752000
Phosphorus (g)14
Potassium (g)4.76
Selenium (ug)70400
Sodium (g)1.52.4
Sulfur (g)2
Zinc (mg)1540
Compare to:

Draws from USDA values, Institute of Medicine documents, and Rob's recommendation. Minimum and maximum carbs are arbitrary. Min fat is USDA recommended minimum of ~20% of 2300 kcal. Min protein is USDA recommended minimum for 165lb male, max is 20% of caloric intake (@2300 kcal). For micronutrients, it takes whichever minimum is higher and whichever maximum is lower (except for biotin which seems to be absurdly high on Rob's profile and sodium to keep a reasonable minimum).