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Essential Recommended Daily Allowances

Here are the recommended daily allowances and some maximum levels for calories, key nutrients, water, sodium, calcium, vitamins, B-vitamins and minerals. Included are foods they can be found in and the amounts they contain.

Calories

Current recommended daily calorie intake (adults):

	Men	Women
Safe weight loss	2,300	2,000
Maintain weight	2,500	2,200
Active or gain weight	2,700	2,400

This doesn't take into account the weight of an individual before a calorie controlled diet is started. For this reason the weight loss calorie intake could vary widely.

Key nutrients

The amount of nutrients in grams per calorie level to maintain good health.

	Key nutrient
Calories	Carbs (g)	Fat (g)	Protein (g)	Fiber (g)
2,000	300	65	50	30
2,200	330	71	55	33
2,400	360	78	60	36
2,600	390	85	65	39
2,800	420	91	70	42

Despite high fat intake being linked to many illnesses we do need some as it protects our vital organs and keeps us warm.

Water

8 times 8 ounces per day
2 liters per day (Europe)

This is just the recommended daily amount and doesn't fully take into account environmental factors and personal activity level. These would all influence the actual level of fluids required.

Sodium

Maximum of 2,400mg per day

Although we do need sodium, especially sports people, the typical western diet has 3 times the maximum recommended levels. See individual labeling for actual content and use the following as a guide:

Food	Sodium content
Frozen dinners	High
Canned soups	High
Sauces	High
Hot dogs	High
Sardines	High
Eggs	Medium
Peanut butter	Medium
Biscuits	Medium
Dry cereal	Medium
Canned vegetables	Medium
Fresh meat	Low
Instant rice	Low
Fresh milk	Low
Canned fruit	Low
Popcorn (unsalted)	Low

Calcium

1,000mg per day

Essential in the young, old, during pregnancy, just about everyone benefits from a good supply of calcium. Our diets are shown to contain too little, some good reference sources are:

Food	Calcium (mg)
8 oz. low fat yoghurt	350
8 oz. milk (low fat, skimmed or whole)	300
1 oz. cheddar cheese	204
1 oz. American cheese	150
1 oz. mozzarella	147
1/2 cup broccoli	47
8 oz. orange juice	22
1/2 cup peas	20
3 oz. tuna	10

Vitamins

Apart from vitamin C these are fat soluble vitamins which means the body can store these for longer periods until it needs them. A reference daily intake is still advised:

	Vitamin
	A (mcg)	C (mg)	D (mcg)	E (mg)	K (mcg)
Men	900	90	5	15	120
Women	700	75	5	15	90
Pregnancy	770	85	5	15	90

B-Vitamins

B-Vitamins and vitamin C are water soluble which means they are dissolved in water and as such the body secretes them in urine and sweat. Supplies are quickly exhausted so the these are the recommended daily allowances:

	B-Vitamin
	B1 (mg)	B2 (mg)	B3 (mg)	B5 (mg)	Biotin (mcg)	B6 (mg)	Folic acid (mcg)	B12 (mcg)	Choline (mg)
Men	1.2	1.3	16	5	30	1.3	400	2.4	550
Women	1.1	1.1	14	5	30	1.3	400	2.4	425
Pregnancy	1.4	1.4	18	6	30	1.9	600	2.6	450

Otherwise known as...

B1 - Thiamine
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic acid
B6 - Pyridoxine
B12 - Cobalamin

Minerals

Despite only being needed in the body in tiny amounts they are very important in daily nutrition:

	Major Minerals
	Potassium (g)	Chloride (g)	Sodium (g)	Phosphorus (g)	Magnesium (mg)
Men	4.7	2.3	1.5	1	400
Women	4.7	2.3	1.5	1	400
Pregnancy	4.7	2.3	1.5	1.3	450

	Trace Minerals
	Zinc (mg)	Iron (mg)	Iodine (mcg)	Selenium (mcg)	Chromium (mcg)
Men	15	8	150	55	35
Women	15	18	150	55	25
Pregnancy	15	27	150	60	30

Iron is the most common mineral deficiency and as the table shows women are particularly at risk. Click here for more details including symptoms to look out for.

Recommended Daily Allowances overall

The majority of our recommended daily allowances we can get through our diet if it's well balanced. For certain members of society supplementation may be advisable. These include the elderly, pregnant and those predisposed to certain illnesses like osteoporosis where calcium supplementation should be considered. As always see a physician for further advice.

Nutrition during pregnancy

For information about calorie intake and recommended daily allowances during pregnancy click above.