RF Profile v2p - 2400

by dedxiLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)23002500
Carbohydrates (g)50150
Protein (g)60120
Total Fat (g)53
Saturated Fat (g)027
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)17
Total Fiber (g)38
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)3000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)231500
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)4.7
Selenium (ug)55400
Sodium (g)1.52.4
Sulfur (g)2
Zinc (mg)1140
Compare to:

Draws from USDA values and Institute of Medicine documents. Minimum carbs are below IoM and USDA guidelines (for endurance performance/fat-burning/borderline ketosis), max is arbitrary to yield a lower carb build. Min fat is USDA recommended minimum of 20% of 2400 kcal, max non-saturated fat levels are unlimited because of the low carb target. Minimum protein is 10% of caloric intake, max is 20% of caloric intake. For micronutrients, it takes whichever minimum is higher and whichever maximum is lower between USDA and IoM.

Main sources:

http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf (Page 76)