AL76's ketogenic (1500 kcal)

by AL76Last updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)1500
Carbohydrates (g)1950
Protein (g)77
Total Fat (g)108
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)2
Omega-6 Fatty Acids (g)11
Total Fiber (g)28
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)2.7
Selenium (ug)55400
Sodium (g)0.62.4
Sulfur (g)2
Zinc (mg)1140
Compare to:

This is the nutrient profile used by my keto recipes.
This profile is based on U.S. government DRI, male 19-50, 2000 calories, ketogenic and Food intake standard for Japanese, male 18-29 (2015).
Generally speaking, it's targets more modest daily intake.

Issues (high priority -> low priority):

Take a look at Japanese govt one (since I'm a Japanese). <- In progress.
Make non-keto variants.
Revise of micronutrients. <- In progress.


Increase Omega-3 Fatty Acids from 1.6g to 2g according to the Japanese standard.
Decrease Omega-6 Fatty Acids from 17g to 11g according to the Japanese standard.
Decrease sodium from 1.5g to 0.6g, estimated minimum requirements + margin according to many studies. (if you sweat a lot, this is possibly dangerously low amount. But as long as you eat meals other than Soylent, this shouldn't be a matter)
Decrease potassium from 3.5g to 2.7g according to common DIY Soylent community recommendation. (Low sodium diet reduces potassium need. So it's okay.)
Reduce omega-6. Decrease salty and bitter needs.

Fork from U.S. government DRI, male 19-50, 2000 calories, ketogenic.
Reduce calories from 2000kcal to 1500kcal.
Reduce carbohydrates from 25g to 19g.
Reduce protein from 150g to 77g.
Reduce total fat from 144.4g to 108g.