Nordic DRI, Active male 18-30, slight weight loss, 3000 calories

by evimogwaiLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)30003340
Carbohydrates (g)337.5501
Protein (g)112.5167
Total Fat (g)1101518
Saturated Fat (g)038
Monounsaturated Fat (g)3476
Polyunsaturated Fat (g)1738
Omega-3 Fatty Acids (g)3438
Omega-6 Fatty Acids (g)6838
Total Fiber (g)38100
Soluble Fiber (g)9.5
Insoluble Fiber (g)28.5
Cholesterol (mg)0
Vitamin A (IU)900
Vitamin B6 (mg)1.525
Vitamin B12 (ug)2100
Vitamin C (mg)75
Vitamin D (IU)4004000
Vitamin E (IU)10300
Vitamin K (ug)80
Thiamin (mg)1.45
Riboflavin (mg)1.7400
Niacin (mg)1835
Folate (ug)3001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)0.82.5
Chloride (g)03.6
Chromium (ug)35400
Copper (mg)0.95
Iodine (ug)1501100
Iron (mg)960
Magnesium (mg)350500
Manganese (mg)2.310
Molybdenum (ug)451500
Phosphorus (g)0.63
Potassium (g)3.572
Selenium (ug)60300
Sodium (g)2.4
Sulfur (g)0
Zinc (mg)925
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Nordic DRI, Active male 18-30, slight weight loss, 3000 calories

Recommendations for a male, aged 18-30, active life style (PAL 1,8), 12,6-13,2 MJ [1]

For average day (PAL 1,6), scale energy by 0.886 (2800 kcal)


General notes Where NNR 2012 haven't provided recommendations, the US or EU Food Science guidelines for avoiding deficiency have been used.

Fats n-3 fatty acids need be at least 3,4-3,8 g Sum of n-3 and n-6 fatty acids need be at least 10,2 - 11,4 g

Vitamin A Is given in Retinol equivalents (RE), as no easy converstion is possible beween RE and IU

Vitamin E Given in in units of α-TE = 1 mg of RRR-α-TE.

Niacin Given in units of mg Niacin-equivalents


[1] Active day: Slightly less than 8 hours rest, 10 hours very light activity (mostly sitting, some standing), 4 h light activity (e.g. walking), 1 hour moderate activity (e.g. brisk walk) + 1 hour vigorous activity (e.g. playing football), p175 Nordic Nutrition Recommendations 2014.


Nordiska näringsrekommendationer 2012, NNR 2012.

Nordic Nutrition Recommendations 2012, Nordic Council of Ministers 2014, ISBN 978-92-893-2670-4

Livsmedelsverkets webpage