| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2600 | 3300 |
| Carbohydrates (g) | 310 | 540 |
| Protein (g) | 120 | 150 |
| Total Fat (g) | 90 | 110 |
| Saturated Fat (g) | 0 | 37 |
| Monounsaturated Fat (g) | 36 | 45 |
| Polyunsaturated Fat (g) | 24 | 30 |
| Omega-3 Fatty Acids (g) | 6 | 10 |
| Omega-6 Fatty Acids (g) | 12 | 20 |
| Total Fiber (g) | 30 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3333 | 10000 |
| Vitamin B6 (mg) | 1.5 | 100 |
| Vitamin B12 (ug) | 3 | |
| Vitamin C (mg) | 100 | 2000 |
| Vitamin D (IU) | 800 | 4000 |
| Vitamin E (IU) | 20.86 | 1000 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.4 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 6 | |
| Biotin (ug) | 50 | |
| Choline (mg) | 1220 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 65 | |
| Copper (mg) | 1.25 | 10 |
| Iodine (ug) | 200 | 1100 |
| Iron (mg) | 14 | 45 |
| Magnesium (mg) | 420 | |
| Manganese (mg) | 3.5 | 11 |
| Molybdenum (ug) | 75 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.5 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
Based on gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day (B)
Calory-Intake calculated using the Calorie-Intake-Calculator of the german health insurance Techniker Krankenkasse (https://www.tk.de/tk/ernaehrung/bausteine-der-ernaehrung/tagesbedarfsrechner/67782) and Mayo-Clinic: http://www.mayoclinic.org/calorie-calculator/itt-20084939
| Based on: | |
|---|---|
| gender | male |
| age | 29 |
| weight | 90kg |
| height | 188cm |
| activty | moderat (30min walking, regular training |
Result is an intake of 2900-3300 kcal.
But since I want to have one "normal" meal a day, i reduced it to 2600 leaving 300-700kcal for a proper meal.
Changed Fat limits based on EFSA Recommendations.
Omega-3 intake >=2% of energy Omega-6 intake = 2 * Omega-3 intake
Poly-unsaturated fatty acids should add up to >8% of energy intake or 25% of fat intake
Mono-unsaturated fatty acids intake > 12% of energy or 40% of fat intake
