| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1900 | 2000 |
| Carbohydrates (g) | 22.5 | 25 |
| Protein (g) | 130 | 140 |
| Total Fat (g) | 145 | 160 |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 2.5 | |
| Omega-6 Fatty Acids (g) | 20 | |
| Total Fiber (g) | 26 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 | 1000 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 5000 | 10000 |
| Vitamin B6 (mg) | 1.5 | 100 |
| Vitamin B12 (ug) | 1.5 | |
| Vitamin C (mg) | 100 | 2000 |
| Vitamin D (IU) | 1000 | 10000 |
| Vitamin E (IU) | 30 | 350 |
| Vitamin K (ug) | 80 | |
| Thiamin (mg) | 1.5 | |
| Riboflavin (mg) | 1.7 | |
| Niacin (mg) | 16 | 900 |
| Folate (ug) | 200 | 1000 |
| Pantothenic Acid (mg) | 6 | |
| Biotin (ug) | 50 | 200000 |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 5 |
| Chloride (g) | 0.8 | |
| Chromium (ug) | 120 | |
| Copper (mg) | 1 | 5 |
| Iodine (ug) | 150 | 500 |
| Iron (mg) | 10 | 50 |
| Magnesium (mg) | 375 | 1000 |
| Manganese (mg) | 2 | 10 |
| Molybdenum (ug) | 75 | 2000 |
| Phosphorus (g) | 0.6 | 3 |
| Potassium (g) | 3.5 | 5 |
| Selenium (ug) | 60 | 300 |
| Sodium (g) | 5 | 10 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 20 | 150 |
This diet is based on ADT values for a Danish male and is meant to apply for an average 18-30 year, 170-180cm, 70-80kg male. This profile is meant for initial ongoing ketosis, that is for muscle gain and body fat loss. This should be used for body fat percentages over 15%
