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Nutrition plan - Coggle Diagram
Nutrition plan
Total calorie requirements
Harris Benedict Formula: BMR = 66.5 + (13.75 × 70kg) + (5.003 × 170cm) − (6.75 × 21) = 1,737.76 kcal per day
1,737.76 x 1.55 = 2,693.53 kcal per day
Recommended daily allowances
Macronutrients
Fats: 30%
Protein: 15-20%
Carbohydrates: 50-60%
Micronutrients
Vitamin A — 700 µg RE
Vitamin B1 (thiamin) — 1.0 mg
Vitamin B2 (riboflavin) — 1.3 mg
Vitamin B3 (niacin equivalent) — 16.5 mg NE
Vitamin B6 — 1.4 mg
Vitamin B9 (folate) — 200 µg
Vitamin B12 — 1.5 µg
Vitamin C — 40 mg
Vitamin D — 10 µg / 400 IU
Vitamin E — 4 mg
Vitamin K — Approximately 1 µg per kg of body mass
Fibre
Minerals