Female, zone, 18-30, non-lactating, non-pregnant, 1837kcal

by JanuaryLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)1837
Carbohydrates (g)184
Protein (g)138
Total Fat (g)61
Saturated Fat (g)014
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)23
Omega-6 Fatty Acids (g)812
Total Fiber (g)25
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)23319990
Vitamin B6 (mg)1.350
Vitamin B12 (ug)2.4
Vitamin C (mg)752000
Vitamin D (IU)6003200
Vitamin E (IU)22.51500
Vitamin K (ug)90
Thiamin (mg)1.1
Riboflavin (mg)1.1
Niacin (mg)1435
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)4553500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)25
Copper (mg)1.210
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)310350
Manganese (mg)511
Molybdenum (ug)452000
Phosphorus (g)14
Potassium (g)4.7
Selenium (ug)60400
Sodium (g)1.56
Sulfur (g)0.975
Zinc (mg)840
Compare to:

Two main sources were used for this profile:

Where these two publications differed I used the larger minimums and smaller maximums.

Saturated fats have been limited to 7% of daily energy intake based upon advice from the Heart Foundation. (http://www.heartfoundation.org.au/healthy-eating/fats/Pages/saturated-fats.aspx)

The omega 6 to omega 3 ratio is 4:1 (http://www.ncbi.nlm.nih.gov/pubmed/12442909) with 4% of total energy coming from omega 6 and 1% from omega 3 (https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf page 81). The upper limits were set to limit excessive blood thinning while maintaining the correct ratio.

The upper limit for sodium was based upon this article http://www.nejm.org/doi/full/10.1056/NEJMoa1311889?query=featured_home&&

Sulfur amino acids (page 158, http://whqlibdoc.who.int/trs/who_trs_935_eng.pdf) have been calculated using 15mg/kg/day and based upon a 65kg female.

Page 114 of the Australian Nutrient Reference Values indicated that Choline should be calculated 7mg/kg/day. The amount for this profile was based upon a 65kg female.

Hopefully this profile can assist any other females 18-30 who are not lactating or pregnant. Before using this profile yourself remember to alter the macros, sulfur, and choline to adequately match your weight and activity levels. Enjoy!