Chric Hale's Optimal Nutrient Intakes

by Chric HaleLast updated December 26, 2019
Macro NutrientsAmountMax
Calories (kcal)19643500
Carbohydrates (g)25300
Protein (g)98160
Total Fat (g)164180
Saturated Fat (g)4060
Monounsaturated Fat (g)80100
Polyunsaturated Fat (g)2027
Omega-3 Fatty Acids (g)1013
Omega-6 Fatty Acids (g)1015
Total Fiber (g)6585
Soluble Fiber (g)3050
Insoluble Fiber (g)2550
Cholesterol (mg)50300
VitaminsAmountMax
Vitamin A (IU)20002500
Vitamin B6 (mg)2070
Vitamin B12 (ug)2007000
Vitamin C (mg)7501000
Vitamin D (IU)40007500
Vitamin E (IU)80150
Vitamin K (ug)10002000
Thiamin (mg)8200
Riboflavin (mg)9200
Niacin (mg)75400
Folate (ug)10002000
Pantothenic Acid (mg)30500
Biotin (ug)100010000
Choline (mg)7501200
MineralsAmountMax
Calcium (g)1.82
Chloride (g)3.54.5
Chromium (ug)300700
Copper (mg)4.56.5
Iodine (ug)350600
Iron (mg)3560
Magnesium (mg)10001250
Manganese (mg)412
Molybdenum (ug)1001200
Phosphorus (g)1.51.9
Potassium (g)5.58
Selenium (ug)160300
Sodium (g)22.5
Sulfur (g)35
Zinc (mg)4050
Compare to: