by Hail CaesarLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2115
Carbohydrates (g)264
Protein (g)132
Total Fat (g)59
Saturated Fat (g)0
Monounsaturated Fat (g)23.9
Polyunsaturated Fat (g)11.95
Omega-3 Fatty Acids (g)1
Omega-6 Fatty Acids (g)1
Total Fiber (g)38
Soluble Fiber (g)9.5
Insoluble Fiber (g)28.5
Cholesterol (mg)0350
Vitamin A (IU)300010000
Vitamin B6 (mg)1.725
Vitamin B12 (ug)32000
Vitamin C (mg)1202000
Vitamin D (IU)60010000
Vitamin E (IU)14.9333
Vitamin K (ug)120
Thiamin (mg)1.4100
Riboflavin (mg)1.740
Niacin (mg)1835
Folate (ug)300
Pantothenic Acid (mg)5
Biotin (ug)50
Choline (mg)5503500
Calcium (g)18
Chloride (g)3.4
Chromium (ug)35
Copper (mg)1.55
Iodine (ug)150600
Iron (mg)960
Magnesium (mg)400750
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.73
Potassium (g)4.7
Selenium (ug)60300
Sodium (g)2.46
Sulfur (g)2
Zinc (mg)1140
Compare to:


Target group. Male; approx. 180-183cm tall; 72-74kg; baseline diet (little to no exercise)

Heavily modified version of the 2012 Nordic Nutrition Recommendations (NNR). Alterations made based on (1) U.S. government DRI; (2) Wiki-info on each substance; (3) Official Soylent guidelines; (4) Soylent Discourse / Reddit suggestions.

Calories. 2,115 kcal

Macronutrients. 50:25:25 ratio (why?)

  • 264 carb x 4 kcal = 1,056 kcal
  • 132 protein x 4 kcal = 528 kcal
  • 59 total fat x 9 kcal = 531 kcal

= Total: 2,115 kcal.

Fat profile.

?: Saturated fat: 0g. Do we not need at least a miniscule amount?

!: Omega-3 to Omega-6 ratio: Aiming for a 1:1 relationship (again, why? I heard it on the Internet)

!: I used to have max values on mono (47.8) and poly fat (23.9), but I can't seem to figure out why, so I've deleted them until I find a source.

?: According to this, "We are seeing the potential for negative effects at really high levels of omega-3 fatty acid consumption."


!: Fiber increased to 38g

?: Fiber profile: 25% soluble, 75% insoluble (Source missing)


!: Added 300mg max to cholesterol


!: Added max to choline, 3500mg

!: Upped biotin to 50ug (Rob recommends 300ug ...)

!: Added 5mg pantothenic acid (B5). Again, very shy compared with Rob's 10ug/day.

!: Upped folic acid to 400ug

!: Added 40mg max to riboflavin

!: Added 100mg max to thiamin

!: Added 120ug of Vitamin K

?: Consider doubling Vit. E

!: Vitamin D upped to 600 IU; Max. increased to 10,000 IU (NNR: 4,000 IU). "In healthy adults, sustained intake of more than 1250 μg/day (50,000 IU) can produce overt toxicity after several months" [Wiki]

!: Added 2000mg max to Vit. C

!: Upped Vit. C to 120mg (Winter is coming)

Biotin. "Biotin deficiency is rare because, in general, intestinal bacteria produce biotin in excess of the body's daily requirements"

!: Upped Vit B12 to 3ug (very non-toxic; Rob's is 6ug)

!: Added 2000ug max to B12

!: Slight boost in B6 to 1.7ug (somewhat toxic)

?: Unsure about Vit A, it's fat-soluble so don't want to get that wrong

!: Zinc: "Excessive absorption of zinc suppresses copper and iron absorption." (levels of 100-300mg)

!: Upped zinc to 11mg (adjusted max to 40mg like Rob's.)

!: Increased sulfur to 2g (is this necessary?)

!: Increased potassium to 4.7g (Rob: 3.5g)

!: Increased phosphorous to 0.7g.

!: Added molybdenum 45ug (max 2000ug)

!: Added manganese 2.3mg (max 11mg)

  • but see discussion on how serious this UL is.

!: Added magnesium 400mg, max 750mg

!: Increased copper to 1.5mg

!: Added 35ug chromium

?: Chloride: Unsure. Follow Rob on this point and set DRI at 3.4g and no UL.

!: Changed calcium to 1g (AI).