Copy of U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios) (Bodybuildng - cutting) Private

by shuangxiLast updated May 10, 2015
Macro NutrientsAmountMax
Calories (kcal)2100
Carbohydrates (g)0
Protein (g)180
Total Fat (g)70
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.8922.22
Omega-3 Fatty Acids (g)1.678.88
Omega-6 Fatty Acids (g)3.868.88
Total Fiber (g)3645
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)2502000
Vitamin D (IU)600010000
Vitamin E (IU)20400
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)0.912.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)915.3
Magnesium (mg)455910
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)2.4
Selenium (ug)55400
Sodium (g)1.22.3
Sulfur (g)2
Zinc (mg)913.5
Compare to:


  • Regular drinkers should aim for 600µg of folate.
  • The UL of folate applies only to supplements and fortified foods.
  • Dietary fiber intake is based on the IOM recommendation of 14g / 1,000kcal total energy.


  1. Harvard Nutrition Source
  2. Optimal Micronutrient Ratios