| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2100 | 2500 |
| Carbohydrates (g) | 50 | 150 |
| Protein (g) | 60 | 120 |
| Total Fat (g) | 53 | |
| Saturated Fat (g) | 0 | 24 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.6 | |
| Omega-6 Fatty Acids (g) | 17 | |
| Total Fiber (g) | 38 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 | 300 |
| 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) | 23 | 1500 |
| 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) | 420 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.4 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
Draws from USDA values and Institute of Medicine documents. Minimum carbs are below IoM and USDA guidelines (for endurance performance/fat-burning/borderline ketosis), max is arbitrary to yield a lower carb build. Min fat is USDA recommended minimum of 20% of 2400 kcal, max non-saturated fat levels are unlimited because of the low carb target. Minimum protein is 10% of caloric intake, max is 20% of caloric intake. For micronutrients, it takes whichever minimum is higher and whichever maximum is lower between USDA and IoM.
Main sources:
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf (Page 76)
http://iom.edu/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx
