Personalized Diet

Personalized Diet

1: Daily Recommended Dietary Allowances
The RDA allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses.
Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined.
PHYSICAL CHARACTERISTICS
Category Female
Age 19 - 24 years
Weight 110 lb(s)
Height 5'3"
RECOMMENDED DIETARY ALLOWANCES (RDAs)
Protein 46 g
Fat-Soluble Vitamins
Vitamin A 2664 IU (1)
Vitamin D3 400 IU (2)
Vitamin E 8 mcg alpha-TE (3)
Vitamin K 60 mcg
Water-Soluble Vitamins
Vitamin C 60 mg
Thiamin 1.1 mg
Riboflavin 1.3 mg
Niacin 15 mg NE (4)
Vitamin B6 1.6 mg
Folate 180 mcg
Vitamin B12 2 mcg
Minerals
Calcium 1200 mg
Phosphorus 1200 mg
Magnesium 280 mg
Iron 15 mg
Zinc 12 mg
Iodine 150 mcg
Selenium 55 mcg
NOTES:
(1) 3.33 IU = 1 mcg of retinol = 1 RE or 6 mcg beta-carotene.
(2) 400 IU of vitamin D = 10 mcg cholecalciferol.
(3) 1 alpha-TE = 1 mg of d-alpha-tocopherol = 1.49 IU.
(4) 1 NE = 1 mg of niacin or 60 mg of dietary tryptophan.
g = gram
mg = milligram
mcg = microgram
IU = international unit
NE = niacin equivalent
RE = retinol equivalent
TE = tocopherol equivalent

Source: Adapted from Recommended Dietary Allowances, 10th ed. National Research Council, National Academy Press, Washington, D.C. 1989
2: Estimated Daily Energy Requirement
These values are estimated from empirically derived equations, and are not completely accurate for individuals, but can serve as a guide for dietary planning.
Resting Energy Expenditure, or REE, represents the energy expended by a person at rest under conditions of thermal neutrality.
Resting Energy Expenditure (REE): 1231 calories.
Daily Energy Requirement represents the number of calories you must consume each day in order to maintain your current body weight.
Estimated Daily Energy Requirement (REE + Activity): 1600 calories.
As a general rule, a daily deficit of 500 calories will result in one pound weight reduction per week. (One pound fat = 3,500 calories)
Source: WHO (World Health Organization). 1985. Energy and Protein Requirements.
3: Fat Content of your Diet
After careful evaluation, the Food and Nutrition Board recommends that the fat content of the U.S. diet not exceed 30% of caloric intake. To meet this guideline, you should consume no more than 53 grams of fat per day.
Source: Food and Nutrition Board, Diet and Health (NRC, 1989).
4: Ideal Body Weight (IBW)
Your Ideal Body Weight (deduced from Sex and Height): 118 lbs.
Source: Robinson JD, Lupkiewicz SM et al. Determination of ideal body weight for drug dosage calculations. Am J Hosp Pharm. (1983)
5: Body Mass Index (BMI)
Body Mass Index or BMI, based on an individual's height and weight, is a helpful indicator of obesity and underweight in adults.
Your Body Mass Index: 19.5 (Healthy Weight).