Dagga's Ketosis DRI for Him: Male, 31-50

by DaggaRoostaLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)20002200
Carbohydrates (g)4050
Protein (g)90120
Total Fat (g)150180
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.68
Omega-3 Fatty Acids (g)2.06
Omega-6 Fatty Acids (g)0.62
Total Fiber (g)25.9
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3200
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)22.51500
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)163000
Folate (ug)3201000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)951100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.584
Potassium (g)2.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)1.235
Zinc (mg)1140
Compare to:

Modified version of QuidNYC's Keto DRI meant for a male in the 6', 270 lb (182 cm, 122 kg) range aiming significant weight loss - meaning, a weight around 200 lb (90 kg).

2000-2200 kcal per day is about 15-20% below the amount needed to sustain starting weight, and should lead to weight loss at a fairly rapid pace without causing significant problems.