U.S. government DRI, male 19-50, 2000 calories

Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)250
Protein (g)85
Total Fat (g)65
Saturated Fat (g)
Monounsaturated Fat (g)
Polyunsaturated Fat (g)
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)17
Total Fiber (g)28
Soluble Fiber (g)
Insoluble Fiber (g)
Cholesterol (mg)0

Nutrient amounts reviewed by:

  • nick
  • Joshua"Note that the macros only add up to 1925 calories."
  • jhanzair"According to http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf, the correct value for magnesium should be 400 mg, not 420. Also, the sulfur intake suggested by Rob seems to be completely off-kilter - 2g per day does not sound reasonable at all. When you take into account that the intake of methionine and cysteine mostly suffice for the needs of the body (http://www.thorne.com/altmedrev/.fulltext/7/1/22.pdf), I would suggest at most 500mg of extra Sulfur per day."
  • hasen"Omega-3 too little compared Omega-6? AFAIK They should be near 1:1"
  • horsfield"The recommended max for cholesterol is 300mg. It is also recommended that saturated fat should be under 7% of calories. Which would mean a recommended max of 15.56 grams."
VitaminsAmountMax
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
MineralsAmountMax
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3.5
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
Compare to:
Notes:

Based on the U.S. government's DRI standards. Assumes that calories are allocated as

50% carbohydrate
30% fat
20% protein

To change these figures, note that carbs have about 4cal/gram, protein has about 4cal/gram, and fat has about 9cal/gram.

So to hit a given number of calories, with given percentage of the calories coming from carbs, fat, and protein, use these formulas:

amount of carbs = (total calories * (% from carbs / 100)) / 4
amount of protein = (total calories * (% from protein / 100)) / 4
amount of fat = (total calories * (% from fat) / 100)) / 9

The DRI recommendation is that you get 14 grams of fiber for every 1,000 calories. So say

amount of fiber = 14 * (total calories / 1,000)

The DRI sets no guidelines regarding sulfur intake, because it is always present in adequate amounts in an ordinary diet. The listed amount is Rob's recommendation.

The DRI sets no upper limit on magnesium intake, but sets an upper limit of 350mg for magnesium intake from supplements. Magnesium is easy to overdose on; be careful.