nabj's male 2k kcal U.S. DRI, male

by nabjLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2468
Carbohydrates (g)309
Protein (g)56
Total Fat (g)69
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.7
Omega-6 Fatty Acids (g)10.3
Total Fiber (g)29
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)6001000
Vitamin E (IU)20800
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)16500
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)1.031.5
Chloride (g)2.33.6
Chromium (ug)4010000
Copper (mg)0.910
Iodine (ug)150500
Iron (mg)817
Magnesium (mg)3201000
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)2.063.7
Selenium (ug)55350
Sodium (g)1.52.3
Sulfur (g)0.7
Zinc (mg)1140
Compare to:

according to the calculator male 70kg, 185cm, 3 times exercise/week, maintain weight.

Based on US gov male

Omega 6 value fudged, because I don't trust it and it was inconvenient.

More conservative potassium guidlines adopted.

Sulfur fudged to account for sulfur in proteins