U.S. 2015-2020 Dietary Guidelines | Male 31-50

by ErickWardLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2200
Carbohydrates (g)247.5357.5
Protein (g)55192.5
Total Fat (g)48.885.5
Saturated Fat (g)024.4
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)17
Total Fiber (g)30.8
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)22.51500
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)2.33.5
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)1.52.3
Sulfur (g)1.153
Zinc (mg)1140
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This nutrient profile is designed for average U.S. males aged 31-50. It's based on the 8th edition of the Dietary Guidelines for Americans (2015-2020), and it assumes nothing about fitness/activity level or nutrient sources (e.g. plant vs. animal, dietary vs. supplemental, etc).


Sugar is not covered by the DIY Soylent tool; however, the Dietary Guidelines for Americans sets a maximum limit of 10% of your calorie intake - which for this profile would be a maximum of 55g of sugar. In addition, the WHO recommends two different limits: the standard 10% limit and a second, stricter, limit of only 5% (which for this profile is 27.5g max).


It's very hard to nail down a recommendation for what the ratio of soluble-to-insoluble fiber should be. SFGate recommends a 25:75% ratio, but I tried this and I'm not convinced. A ratio of about 40:60% works much better for me. Your results may vary.

Saturated Fat

The Dietary Guidelines for Americans sets a maximum limit for saturated fats of 10% of your calorie intake, which is reflected in this profile. However, the AHA sets a stricter limit of 5-6% (which for this profile would be roughly 13.4g).


Note that the sulfur requirement is listed as total grams of sulfur-containing amino acids, not the total grams of sulfur itself. The amino acids which contain sulfur are cysteine and methionine.


Dietary magnesium doesn't have an upper intake level. Magnesium from supplemental sources, however, has a UL of 350mg.

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