| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2181 | 2726 |
| Carbohydrates (g) | 25 | 50 |
| Protein (g) | 130 | 153 |
| Total Fat (g) | 173 | 234 |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 2 | |
| Omega-3 Fatty Acids (g) | 2 | |
| Omega-6 Fatty Acids (g) | 1 | |
| Total Fiber (g) | 16.8 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.3 | 200 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 600 | 4000 |
| Vitamin E (IU) | 22.5 | 1500 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 3000 |
| Folate (ug) | 320 | |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 6 |
| Chromium (ug) | 35 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 95 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 420 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.58 | 4 |
| Potassium (g) | 2.7 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 5 | 7 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
Generated by Keto Calculator 9.13
37/M/6'1" | CW 217 | 29.3% BF | Moderately active
Moderately active = 3–5 hours a week, e.g. daily 15 minutes biking and 3 times heavy lifting per week.
