Recommended Daily Intake for Australia and New Zealand, Male 19-30

by bgrah25Last updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)25003000
Carbohydrates (g)0
Protein (g)64120
Total Fat (g)0
Saturated Fat (g)2430
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)13
Omega-6 Fatty Acids (g)1310
Total Fiber (g)30100
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)9003000
Vitamin B6 (mg)1.350
Vitamin B12 (ug)2.43
Vitamin C (mg)4560
Vitamin D (IU)580
Vitamin E (IU)10000300000
Vitamin K (ug)70100
Thiamin (mg)1.22
Riboflavin (mg)1.33
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)610
Biotin (ug)3060
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)0
Chromium (ug)3550
Copper (mg)1.710
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)330380
Manganese (mg)5.510
Molybdenum (ug)452000
Phosphorus (g)14
Potassium (g)3.86
Selenium (ug)70400
Sodium (g)0.82.3
Sulfur (g)0
Zinc (mg)1440
Compare to:

The Nutrient Reference Values for Australia and New Zealand

I will be editing this more as Research more of the documents and such

Whats with the lack of Carbs?

Due to the structure of different carbohydrates a Recommended Dietry Intake was not Given to to the different ways they act with the body

Choosing Protein Sources!

The most suitable supplement is one that provides both protein and carbohydrate.

Fibre- Soluble and insoluble?

Soluble Fiber is fiber that can be digested and for the most part turned into energy.
Insolubale Fiber is Fiber that cannot be digested and passes through your system relatively unchanged.
why do we need it then?
well the Insoluble fiber cleans and helps move all the waste out of your system as well as prevents constipation.

But What about Amino Acids?!?!?

Proteins are made up of various sequences of about 20 different amino acids. Eight of these amino acids are essential and must come from the diet.
If the supplements that you use don't supply the amino acid profile with them (should be listed under all the standard nutrition values) Bulk Nutrients Supply a Amino Acid complete Supplement pouch powder do dad thing :D

Energy Obtain Levels Percentages

Calories should be obtained through a percentage of each of the following (According to the Report):

Protein 20% Fat 25% Omega 6 10% Omega 3 1% Carbohydrates 50%

If using 2500 cal as the energy line:

nutrients Calories
Protein 500 cal
Fat 100 cal
Omega 6 250 cal
Omega 3 25 cal
Carbohydrates 1250 cal

What about my protein, if I Exercise or If I don't?

Group g/kg/day
Sedentary men and women 0.8-1.0
Elite male endurance athletes 1.6
Moderate-intensity endurance athletes 1.2
Recreational endurance athletes (b) 0.8-1.0
Football, power sports 1.4-1.7
Resistance athletes (early training) 1.5-1.7
Resistance athletes (steady state) 1.0-1.2
Female athletes ~15% lower than male athletes

How do I use the g/kg/Day or what does it mean?

The g/kg/day Means Grams of Protein per Kilogram of your weight per day

So you Multiply the Grams of protein (from your chosen Exercise level) by your weight, which will give you your protein intake per day

Want more Info? (from gov sources) :D