UK RNI 19-50 Male Nutritional Guidelines 2500Kcal - UK figures - Hububalli

by HububalliLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2500
Carbohydrates (g)300
Protein (g)55.5
Total Fat (g)95
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.4
Omega-6 Fatty Acids (g)15
Total Fiber (g)18
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)23005000
Vitamin B6 (mg)1.4100
Vitamin B12 (ug)1.51000
Vitamin C (mg)401000
Vitamin D (IU)2001000
Vitamin E (IU)13800
Vitamin K (ug)751000
Thiamin (mg)1100
Riboflavin (mg)1.3350
Niacin (mg)1735
Folate (ug)2001500
Pantothenic Acid (mg)62000
Biotin (ug)505000
Choline (mg)5503500
Calcium (g)0.71.5
Chloride (g)2.53.6
Chromium (ug)4010000
Copper (mg)110
Iodine (ug)150950
Iron (mg)8.717
Magnesium (mg)300700
Manganese (mg)212
Molybdenum (ug)501500
Phosphorus (g)0.552.4
Potassium (g)3.57.2
Selenium (ug)75240
Sodium (g)1.62.3
Sulfur (g)120
Zinc (mg)940
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This profile is aimed at men aged 19-50. I am thinking about making some matching profiles for women 19-50 and pregnant women 19-50 if there is any interest in it. Leave a comment and it might make me do it sooner! There is also the data available for over 50s. I had no plan on making these profiles unless people specifically ask for it.

This is based on the UK guidelines for recommended daily nutritional intake(RNI), which is different from RDA/GDA. Using the traditional 2500Kcal per day rather than the newer SACN figures(2653Kcal avg for same age range). The 2500 mark is aimed at people with a "moderately active lifestyle". This means you might cycle or walk to work everyday, or have a run in the evenings etc, or like me your daily life is reasonably active but you don't do any specific exercise. If you sit about all day and all evening then this will most likely be too much for you and you could gain weight!

I have based it on RNI figures from DEFRA which means:

"The RNI is the amount of a nutrient that is enough to ensure that the needs of nearly all the group (97.5%) are being met. By definition, many within the group will need less."

Where no RNI data is available I have used the RDA/GDA figures from SACN, IFBB or the EFSA. I will continue to source more RNI data in the hope that I can lower some figures further.

The Max figures were taken from a paper published by the food standards agency in 2003 titled "Safe Upper Levels for Vitamins and Minerals". Where a definitive figure was not available, a suitable value was calculated from the available data, always leaning on the side of caution. It is interesting to see that a few of my max figures are considerably lower than other figures on the soylent DIY site. My max figures try to be at a level that will avoid problems that occur even in a small percentage of the population, or that occur from prolonged intake of nutrient excess, thus making it safer for people to experiment with long term.

I have a recipe that is based on these guidelines on my profile. It is 100% complete and currently at £1.17 a day, my goal was £1 although I am pretty sure that is not achievable without buying in massive bulk or eating hug amounts of bread flour, nice.

I have checked the figure several times but I still might have made an error! If you see anything incorrect please let me know and I will look into it. I am in no way any kind of nutritionist or expert in this field, so don't take my word as final, if in doubt do your own research. I have spent months on this so I am perfectly happy using it myself and I am continuing to look at data to see if any changes are needed. It is all based on scientific data for the record.

If you build a recipe based on this profile please consider that the max figures are the considered safe limit, not a figure that you should be trying to match or even be near. Generally they are massively in excess of a persons requirements.