1917kcal with 50:30:20 macronutrients following RDAs from thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)

by WilliamDhalgrenLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)1917
Carbohydrates (g)230
Protein (g)96
Total Fat (g)64
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)5.67
Omega-6 Fatty Acids (g)17
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)1002000
Vitamin D (IU)8004000
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:

Just reduced the calories to my needs and brought the macronutrients to original soylent - fork not really necessary but easier for me to instantly see if I messed something up with tweaking.


These values were accummulated using the US, EU and Germany's DGE recommendation values. Accummulation means: For the Recommended value I took the bigger, for the Max the smaller values. Omega-6 and Omega-3 should have an ideal ratio of 2:1 up until 3:1, I adjusted the Omega-3 values of the DGE accordingly. Choline recommendations are from http://cholin-lecithin.blogspot.de/2011/05/gibt-es-empfehlungen-zur-hohe-der.html, calculated for a male, 220lbs (100kg)