Female 31-50, Sedentary, Non-Lactating

by aureamLast updated May 18, 2017
Macro NutrientsAmountMax
Calories (kcal)1227
Carbohydrates (g)153288
Protein (g)46
Total Fat (g)3969
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)0
Omega-6 Fatty Acids (g)0
Total Fiber (g)25
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0

Nutrient amounts reviewed by:

  • auream
  • Kathymicheli15
Vitamin A (IU)7003000
Vitamin B6 (mg)1.2100
Vitamin B12 (ug)2.3
Vitamin C (mg)752000
Vitamin D (IU)6004000
Vitamin E (IU)151000
Vitamin K (ug)90
Thiamin (mg)1.1
Riboflavin (mg)1.07
Niacin (mg)1435
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)4253500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)25
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)320350
Manganese (mg)1.811
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)840
Compare to:

Rather than base the nutrient profile off of a singular source I took the data from four sites and averaged them to create a more balanced approach across the wide range of information available. Sources are: 1) NIH: https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx 2) SELF Nutrition Data: http://nutritiondata.self.com/tools/calories-burned 3) National Agriculture Library: https://www.nal.usda.gov/fnic/interactiveDRI/dri_results.php 4) UPDATED: Added information from this weight loss tool to choose amount of loss and over what period of time: https://www.supertracker.usda.gov/bwp/index.html.

NOTE: Three of the sites allowed customization based on height and weight so your mileage may vary.