Ketogenic optimised

by richardkempLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)22002600
Carbohydrates (g)1040
Protein (g)100160
Total Fat (g)150200
Saturated Fat (g)50150
Monounsaturated Fat (g)15150
Polyunsaturated Fat (g)530
Omega-3 Fatty Acids (g)515
Omega-6 Fatty Acids (g)215
Total Fiber (g)6
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
VitaminsAmountMax
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
MineralsAmountMax
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)600
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3.59
Selenium (ug)55400
Sodium (g)25
Sulfur (g)2
Zinc (mg)1140
Compare to:
Notes:

180lbs, 5'10'', mostly sedentary, HIIT 3/week. Designing for weightloss & muscle gain.