Low Calorie, plus U.S. government DRI, male 19-50, 1200 calories

by nspeirs1Last updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)11401260
Carbohydrates (g)130142
Protein (g)100110
Total Fat (g)2528
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)6.3
Total Fiber (g)16.8
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120
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)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3.5
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
Compare to:

Based on the U.S. government's DRI standards, but with lower calorie requirements.

Calories should be around 1200, carbs should be around 135 grams (to keep the body out of ketosis), protein around 105 grams, fat around 27 grams. Fiber 14 grams/1000 calories (based on IOM recommendations)

Omega 6 fatty acids listed as 5 percent of calories (IOM recommends 5-10 percent of calories come from omega 6 fatty acids). Omega 3 fatty acids listed as 1.6 grams (as per IOM recommendations).