gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day

by guesteLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)200
Protein (g)100
Total Fat (g)66
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)3.55
Omega-6 Fatty Acids (g)10.525
Total Fiber (g)30
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)333310000
Vitamin B6 (mg)1.5100
Vitamin B12 (ug)3
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)20.861000
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.4
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)6
Biotin (ug)50
Choline (mg)12203500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)65
Copper (mg)1.2510
Iodine (ug)2001100
Iron (mg)1445
Magnesium (mg)420
Manganese (mg)3.511
Molybdenum (ug)752000
Phosphorus (g)0.74
Potassium (g)3.5
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
Compare to:

Lowered max. daily Niacin intake to 35mg according to - quote: "The maximum daily dose of niacin is: [...] Adults, including pregnant and breast-feeding women, older than 18 years, 35 mg."

Set Omega6 maximum to 5x Omega3 maximum (Omega 6 : Omega 3 healthy ratio ranges from 2:1 to 5:1)

Increased Omega6 Minimum to 3:1 ideal ratio of Omega6 : Omega3 - see

Added Omega3 max. (5g) - see

Adjusted (lowered) Protein level to German daily average consumption of 100g Protein which is perfectly fine for common people ;; Bodybuilders can consume some additional protein if needed