| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1828 | 2000 |
| Carbohydrates (g) | 60 | 130 |
| Protein (g) | 56 | 61 |
| Total Fat (g) | 0 | |
| Saturated Fat (g) | 20 | 80 |
| Monounsaturated Fat (g) | 20 | 80 |
| Polyunsaturated Fat (g) | 21.25 | |
| Omega-3 Fatty Acids (g) | 4.25 | |
| Omega-6 Fatty Acids (g) | 17 | |
| Total Fiber (g) | 40 | 100 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 10000 | 15000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 5 | |
| Vitamin C (mg) | 1000 | 120000 |
| Vitamin D (IU) | 3000 | 4000 |
| Vitamin E (IU) | 400 | 1000 |
| Vitamin K (ug) | 2000 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 800 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 35 | 600 |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 625 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 5 | 7.5 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
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.
