Guideline: Daily Nutritional Intake Recommendation

Ever wondered what is the recommended daily intake for cholesterol, sodium (salt), protein, fats and others? Following is a general guidelines based on a 2000 kcalorie per day requirement. If you want to learn how to calculate your unique daily calorie needs, check out my weight loss and weight gain eBooks.

Nutrient Unit of Measure Daily Values
Total Fat grams (g) 65
Saturated fatty acids grams (g) 20
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400
Potassium milligrams (mg) 3500
Total carbohydrate grams (g) 300
Fiber grams (g) 25
Protein grams (g) 50

Did you know that a single egg yolk contains some 210mg of cholesterol alone! That is 70% of your daily recommended cholesterol intake.

Note that some of these requirements would also depend on your level of activity and lifestyle. But it is better to have some guideline.

Additional Micro Nutritional Needs

The following are a bit more specific on your micro nutritional requirements per day. I personally dont go too crazy on these. I take a daily multi-vitamin with a decent healthy diet and hope that that does the trick.

Nutrient Unit of Measure Daily Values
Vitamin A International Unit (IU) 5000
Vitamin C milligrams (mg) 60
Calcium milligrams (mg) 1000
Iron milligrams (mg) 18
Vitamin D International Unit (IU) 400
Vitamin E International Unit (IU) 30
Vitamin K micrograms (µg) 80
Thiamin milligrams (mg) 1.5
Riboflavin milligrams (mg) 1.7
Niacin milligrams (mg) 20
Vitamin B6 milligrams (mg) 2.0
Folate micrograms (µg) 400
Vitamin B12 micrograms (µg) 6.0
Biotin micrograms (µg) 300
Pantothenic acid milligrams (mg) 10
Phosphorus milligrams (mg) 1000
Iodine micrograms (µg) 150
Magnesium milligrams (mg) 400
Zinc milligrams (mg) 15
Selenium micrograms (µg) 70
Copper milligrams (mg) 2.0
Manganese milligrams (mg) 2.0
Chromium micrograms (µg) 120
Molybdenum micrograms (µg) 75
Chloride milligrams (mg) 3400
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