USDA - Female, 19-50 years old - 1,866 calories
Updated Jun 25, 2023
| Macronutrients | Amount | Max |
| Calories (kcal) | 1866 | |
| Carbohydrates (g) | 210 | 303 |
| Total Fiber (g) | 25 | |
| Soluble Fiber (g) | ||
| Insoluble Fiber (g) | ||
| Sugars (g) | 46.65 | |
| Total Fat (g) | 41 | 73 |
| Saturated Fat (g) | ||
| Trans Fat (g) | ||
| Omega-3 Fatty Acids (g) | 1.1 | |
| Omega-6 Fatty Acids (g) | 12 | |
| Cholesterol (mg) | ||
| Protein (g) | 49 |
| Vitamins | Amount | Max |
| Biotin (mcg) | 30 | |
| Choline (mg) | 425 | 3500 |
| Folate (mcg) | 400 | 1000 |
| Niacin (mg) | 14 | 30 |
| Riboflavin (mg) | 1.1 | |
| Thiamin (mg) | 1.1 | |
| Vitamin A (mcg) | 700 | 3000 |
| Pantothenic Acid (mg) | 5 | |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (mcg) | 2.4 | |
| Vitamin C (mg) | 75 | 2000 |
| Vitamin D (mcg) | 15 | 100 |
| Vitamin E (mg) | 15 | 1000 |
| Vitamin K (mcg) | 90 |
| Minerals | Amount | Max |
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (mcg) | 25 | |
| Copper (mcg) | 900 | 10000 |
| Fluoride (mg) | 3 | 10 |
| Iodine (mcg) | 150 | 1100 |
| Iron (mg) | 18 | 45 |
| Magnesium (mg) | 320 | 350 |
| Manganese (mg) | 1.8 | 11 |
| Molybdenum (mcg) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 2.6 | |
| Selenium (mcg) | 55 | 400 |
| Sodium (g) | 1.5 | |
| Zinc (mg) | 8 | 40 |
Notes
This profile is designed for a sedentary 5'4" (average US female height), 135lb (healthy weight) adult female using values referenced using the DRI calculator provided by the USDA: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator.
Use the nutrient profile calculator to design a custom profile for your needs using this profile as the base.
If you are pregnant or lactating, you may need to adjust the nutrient values in this profile. Reference the link above for more info.
Additional Values are sourced from the Dietary Guidelines for Americans (2020-2025):
https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
Added Sugars
Limited to 10% of calorie intake
Cholesterol
Should be as low as possible without compromising the nutritional adequacy of the diet
Saturated/Trans Fat
Should be as low as possible without compromising the nutritional adequacy of the diet
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