USDA - Male, 19-50 years old - 2,357 calories
Updated Jun 25, 2023
| Macronutrients | Amount | Max |
| Calories (kcal) | 2357 | |
| Carbohydrates (g) | 265 | 383 |
| Total Fiber (g) | 38 | |
| Soluble Fiber (g) | ||
| Insoluble Fiber (g) | ||
| Sugars (g) | 58.93 | |
| Total Fat (g) | 52 | 92 |
| Saturated Fat (g) | 59 | |
| Trans Fat (g) | ||
| Omega-3 Fatty Acids (g) | 1.6 | |
| Omega-6 Fatty Acids (g) | 17 | |
| Cholesterol (mg) | ||
| Protein (g) | 54 |
| Vitamins | Amount | Max |
| Biotin (mcg) | 30 | |
| Choline (mg) | 550 | 3500 |
| Folate (mcg) | 400 | 1000 |
| Niacin (mg) | 16 | 35 |
| Riboflavin (mg) | 1.3 | |
| Thiamin (mg) | 1.2 | |
| Vitamin A (mcg) | 900 | 3000 |
| Pantothenic Acid (mg) | 5 | |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (mcg) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (mcg) | 15 | 100 |
| Vitamin E (mg) | 15 | 1000 |
| Vitamin K (mcg) | 120 |
| Minerals | Amount | Max |
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (mcg) | 35 | |
| Copper (mcg) | 900 | 10000 |
| Fluoride (mg) | 4 | 11 |
| Iodine (mcg) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 420 | 350 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (mcg) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.4 | |
| Selenium (mcg) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Zinc (mg) | 11 | 40 |
Notes
This profile is designed for a sedentary 5'9" (average US male height), 150lb (healthy weight) adult male 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.
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 Fat
Limited to 10% of calorie intake
Trans Fat
Should be as low as possible without compromising the nutritional adequacy of the diet
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