| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2200 | 2600 |
| Carbohydrates (g) | 10 | 40 |
| Protein (g) | 100 | 160 |
| Total Fat (g) | 150 | 200 |
| Saturated Fat (g) | 50 | 150 |
| Monounsaturated Fat (g) | 15 | 150 |
| Polyunsaturated Fat (g) | 5 | 30 |
| Omega-3 Fatty Acids (g) | 5 | 15 |
| Omega-6 Fatty Acids (g) | 2 | 15 |
| Total Fiber (g) | 6 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 600 | 4000 |
| Vitamin E (IU) | 20 | 1000 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 400 | 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 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 600 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.5 | 9 |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 2 | 5 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
180lbs, 5'10'', mostly sedentary, HIIT 3/week. Designing for weightloss & muscle gain.
