To create a personalized Nutrient Profile I needed to do some research, maybe it is because I am in thesis mode or maybe I just wanted to have a good foundation so I do not destroy my metabolism and cognitive abilities.

So, to begin you will need to calculate your target caloric/macronutrient (Carb/protein/fat) intake. DO NOT PANIC, with the use of the internet it is easy! Go to the following website and calculate it for free:

http://weighing-success.com/NutritionalNeeds.html#Nutritional_Calculator

The website will help you calculate your macronutrient needed whether you want to maintain/lose/gain weight.

What you will need to know to calculate macronutrients:

You will need to know your weight, body fat percentage, height, age (though you should know that one off hand ;) and most importantly your metabolic type!

For body fat percentage I use a scale that calculates it for me. You can get one at most department stores for $40 - $60.

Then, and most importantly you NEED to know what your metabolic type is, changing your diet and mismatching types can lead to severe health complications. I used the book 'The metabolic typing diet' by Dr. Wolcott and Dr. Fahey. You can get it for about $13 on Amazon, its worth every penny (though I am sure you could find the test online for free). To beak it down depending of your metabolic type you need the following to have proper physiological function:

Carbo Type ~ 60% Carb, 25% Protein, 15% Fat

Protein Type ~ 30% Carb, 40% Protein, 30% Fat

Mixed Type ~ 50% Carb, 30% Protein, 20% Fat

As you can see the proportion of macronutrient intake is drastically different between types. This is why all fad diets will work for some but not all; the diet just happened to aline with the metabolic type of the consumer.

After you enter in the information on the website given above you will know your target caloric/macronutrient intake.

Now for the micronutrients (vitamins and minerals). To get a free and personalized micronutrient chart simply go to the USDA website and enter in the appropriate information (I suggest disregarding the macronutrient information, in my opinion it is quite inaccurate):

http://fnic.nal.usda.gov/fnic/interactiveDRI/dri_results.php

And vuala! You know have all the information you need to create your own nutrient profile.

Let me know what you think...

NOTE: You need to convert mcg to IU: 1 mcg = 40 IU

also...

1 mcg = 1 ug (both micograms)