Joanna's DRI for Her: Female, 51+

by Joanna ColsonLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)19002500
Carbohydrates (g)2550
Protein (g)4555
Total Fat (g)71221
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.6821
Omega-3 Fatty Acids (g)2.06
Omega-6 Fatty Acids (g)0.62
Total Fiber (g)1630
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.710
Vitamin B12 (ug)2.4100
Vitamin C (mg)75900
Vitamin D (IU)60010000
Vitamin E (IU)22.41100
Vitamin K (ug)90
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)1.22.5
Chloride (g)4.79.4
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)68
Magnesium (mg)4201000
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.7
Selenium (ug)55400
Sodium (g)36
Sulfur (g)1.235
Zinc (mg)1140
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  1. The ratio of carbs / protein / fat has been modified to reflect a lower carb, higher protein balance suitable for healthy weight loss in my individual case; you should likewise adjust to fit your own dietary needs.

  2. Dietary fiber intake is based on the IOM recommendation of 14g / 1,000kcal total energy.

  3. The targets for folate, phosphorous, and iodine are set to the IOM's estimated average requirements (rather than the DRI). The max level for Vitamin B6: The Expert Group on Vitamins and Minerals of the Food Standard Agency UK (UK EVM) derived a safe upper level (SUL) of 10 mg/day for a 60-kg adult in 2003. The max levels for Vitamins C and D are increased to allow for optimum dietary intake.

  4. The data used to establish the IOM's AI for potassium are actually rather weak. After reviewing the limited set of studies they considered, I see no compelling evidence favoring potassium intake in excess of 2.7g per day -- particularly in a dietary setting where sodium intake is tightly controlled (as with soylent).

  5. The target ratio of ω-6 to ω-3 PUFA is between 2.3:1 and 1:1 (the standard American diet tends to be much higher). In addition, the ω-6 DRI is significantly reduced based on adequate ω-3 intake. For reference, studies have shown that ω-6 deficiencies are eliminated by 1-2% of calories as LA if the diet has no ω-3 (, and by just 0.3% of calories as LA if the diet has over 1% ω-3 ( Thus, a little ω-3 in the diet reduces the requirement for ω-6. The upper boundary is based on 10% of total energy from PUFA in all forms, which serves to limit the potential for oxidative stress from excessive PUFA intake (which remains a concern even when taken in carefully protected forms near the ideal ratio of ω-6 to ω-3).

  6. The figure for dietary sulfur is derived from the sulfur amino acid (SAA) requirement recommended by WHO: 13 mg/kg per 24 h in healthy adults.