deadstillstanding's 1100kcal 20:30:50 UK profile Private

by deadstillstandingLast updated February 22, 2017
Macro NutrientsAmountMax
Calories (kcal)1100
Carbohydrates (g)22
Protein (g)75
Total Fat (g)50
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)0
Omega-6 Fatty Acids (g)0
Total Fiber (g)3038
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
VitaminsAmountMax
Vitamin A (IU)400010000
Vitamin B6 (mg)1.4100
Vitamin B12 (ug)2.5
Vitamin C (mg)802000
Vitamin D (IU)2004000
Vitamin E (IU)17.881500
Vitamin K (ug)75
Thiamin (mg)1.1
Riboflavin (mg)1.4
Niacin (mg)1635
Folate (ug)2001000
Pantothenic Acid (mg)6
Biotin (ug)50
Choline (mg)5503500
MineralsAmountMax
Calcium (g)0.82.5
Chloride (g)2.3
Chromium (ug)40600
Copper (mg)110
Iodine (ug)1501100
Iron (mg)1445
Magnesium (mg)300
Manganese (mg)211
Molybdenum (ug)502000
Phosphorus (g)0.74
Potassium (g)3.56
Selenium (ug)55400
Sodium (g)1.52.4
Sulfur (g)2
Zinc (mg)1040
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Notes:
  • Based on Rob's Newest, UK RDA and other sources
  • 20:30:50 carb:protein:fat
  • Calorie intake set to 1100 for rapid weight loss. (Also, my replaced meals tend to be breakfast/lunch, which would only be low cal meals for me normally)
  • Fibre target is UK recommendation, UL is American NAS recommendation
  • Have removed the omega-3 and -6 recommendations because I have little faith in deciding who to follow: FDA, UK, WHO, EFSA, etc. The data suggests that a -3 to -6 ratio of 4:1 to 1:1 is beneficial so that's my target rather than any absolute amounts.