⛄️ Péng's keto, maintenance profile ⇔

by HambreBürgerLast updated June 26, 2018
Macro NutrientsAmountMax
Calories (kcal)18282000
Carbohydrates (g)60130
Protein (g)5661
Total Fat (g)0
Saturated Fat (g)2080
Monounsaturated Fat (g)2080
Polyunsaturated Fat (g)21.25
Omega-3 Fatty Acids (g)4.25
Omega-6 Fatty Acids (g)17
Total Fiber (g)40100
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)1000015000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)5
Vitamin C (mg)1000120000
Vitamin D (IU)30004000
Vitamin E (IU)4001000
Vitamin K (ug)2000
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)8001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35600
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)625
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.7
Selenium (ug)55400
Sodium (g)57.5
Sulfur (g)2
Zinc (mg)1140
Compare to:

Keto adjustment to first one I made (that was based on US intake guidelines). I've put the carb value at a guesstimate based on the amount of things I ate in a day in which I ate mostly vegetables, citrus juice & almonds. The protein is based on a guesstimate of my body-fat weight, aiming for 0.8x10^-3 of lean body mass. Following Asprey's recommendation for 2000µg vit.K2 (100µg of which MK-7), vitamin K here is set to 2000µg/day.

Vitamin K1 RDA is 79.7ug (according to ods.od.nih.gov), but 120ug for adult men (according to www.webmd.com). Best K1 sources are green, leafy vegetables. K2-MK4 comes from animal products (DA claims only grass-fed). K2-MK7 comes from Natto.

CHANGELOG: 26 Jun 2018 Up'd carbohydrates to factor in 40–100g fibre + 20–30g net carbs.

25 Jun 2018 Changed fibre from USDA guidelines (28–38g) up to recommendations from HIH based on what indigenous cultures apparently eat: 40–100g/day. Increased Mg from USDA (400mg) to 5mg/lb bodyweight (as per DeLauer's recommendation, i.e., to 625mg.

23 May 2018 Changed Na range to 5–7.5g based on a keto article citing Lyle McDonald's research. Fiddled ranges of MUFAs, PUFAs, saturates.

14 Aug 2017 Changed name from "Péng's Keto Profile" to "… maintenance profile". Used Scott Herman's calculator on muscularstrength.com to find macros.

20/4/17: Reduced Cr min. from 600 (craving-therapy level) to 35µg/day (level recommended on https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/ Reduced min. vitamin D from 4,000 to 3,000 (because of concerns about it being toxic w/o adequate vitamin A, and, besides, generic guidelines only recommend 600 anyway).

17/3/17 Upped vit-E min. from 20 to 400 because health-food shop woman says 400-1000IU just in a multivitamin is good (though a mere 22.4 IU is recommended by https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)

14/3/17: Upped Mg from 420 to 800, Vit-D from 600 to 4000, and Vit-K from 200 to 2000ug, Vit-C min. from 90 to 1000mg and max. from 2g to 120g, Vit-A from 3000-10,000 to 10,000-15,000 IU, Cu min. from 0.9mg to 1mg, Vit-B12 from 2.4 to 5ug, folate min. from 400 to 800ug, all as per DA's rec. Changed min. protein from 40 to 37 based on min. calculated by Cron-o-Meter for "strict" keto.