1500 kcal, even mix of macros, Toodles's suppliments. Private

by ToodlesLast updated October 21, 2016
Macro NutrientsAmountMax
Calories (kcal)1500
Carbohydrates (g)113
Protein (g)112
Total Fat (g)52
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)2
Total Fiber (g)21
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)20005000
Vitamin D (IU)300010000
Vitamin E (IU)15800
Vitamin K (ug)120300
Thiamin (mg)2
Riboflavin (mg)2
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)50010000
Biotin (ug)3050000
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)3.5
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
Compare to:

A low-carb, low-calorie nutrient profile based on the U.S. government's DRI standards. Assumes that calories are allocated as

40% carbohydrate
35% fat
25% protein

To change these figures, note that carbs have about 4cal/gram, protein has about 4cal/gram, and fat has about 9cal/gram.

So to hit a given number of calories, with given percentage of the calories coming from carbs, fat, and protein, use these formulas:

amount of carbs = (total calories * (% from carbs / 100)) / 4
amount of protein = (total calories * (% from protein / 100)) / 4
amount of fat = (total calories * (% from fat) / 100)) / 9

The DRI recommendation is that you get 14 grams of fiber for every 1,000 calories. So say

amount of fiber = 14 * (total calories / 1,000)

This is a minimum, and we have gone higher for this profile.

The DRI sets no guidelines regarding sulfur intake, because it is always present in adequate amounts in an ordinary diet. The listed amount is Rob's recommendation.

The DRI sets no upper limit on magnesium intake, but sets an upper limit of 350mg for magnesium intake from supplements. Magnesium is easy to overdose on; be careful.

Begin Toodles's notes:

1500 kcal diet baseline. Of the 112g protein, essential amino acid recommendations are as follows: Tryptophan 0.494g Threonine 1.976g Isoleucine 1.8772g Leucine 4.1496g Lysine 3.7544g Methionine + Cysteine 1.8772g Valine 2.3712g Phenylalanine + Tyrosine 3.2604g Histidine 1.3832g

Cholesterol should not go over 300mg, under 200mg is good, lower the better. 0 is acceptable here.

Omega-6:Omega-3 Ratio: As close to 1:1 as possible. High 6 and low 3 is bad, but 6 is of course easy to consume. 4:1 is great, 1:1 is diehard longevity. Milk and Oat Omega-3's are all ALA. Fish caps are all EPA/DHA. 1.5g for EPA/DHA and same for ALA seems good. Some great info about R-ALA, so look into supplementing. MUST HAVE ALL THREE (EPA/DHA/ALA), but milk and oats are all ALA, fish oil omega3's are EPA/DHA). Best option is for 6 of the Kirkland One per day's. That's 1500 of DHA, tons of EPS, and the rest of the recipe is all ALAs.

Vitamin A: RDA is 900mcg(3,000 IU), max at 3,000mcg(10,00 IU). Double mcg if beta-caratine; numbers are for retinol.

Vitamin C: not much required, 90mg for RDA. But I want >1g of vitamin C daily because of approach anxiety/social anxiety benefits. Might as well, no reason not to. Back to 2g.

Vitamin D: Reports vary. It seems you need a LOT to go over. 2,000 UI is safe, 4k is upper end of questionable. Vitamin D council recommends 5000ish while recommending 35UI/lb/day, which would be 7000ish. Sticking with 4k for now.

Vitamin E: 15mg is RDA, 800mg/day is top of questionable. the 30mg in the vitamin pill are plenty.

Vitamin K: 15mg minimum, no maximum. Seems very good to have, so aim for 150-200mg if possible.

Thiamin (B1): RDA is 1.20mg. No upper limit, would feel most confortable with 2.00mg .

Riboflavin: 1.3mg RDA. No suspected upper, no word on reason to go over but make sure we have enough, so 2mg sounds good.

Niacin: 16-35mg

Vitamin B6: 1.3mg , no need for more than 2-3x

Pantothenic Acid: No upper limit. RDA is 5mg. However, 10g is at the top of safe, and grandpa Charlie used it to help with arthritis a bunch. so be safe, let's set minimum to 500mg.