Nutritional Targets: [?]
Tips
- Male & female refer to a person's biological sex.
- It's ok to exceed some of the targets - in fact, it's usually the only way to meet other targets. This has no health risks as long as you don't go beyond the Tolerable Upper Level (UL) of any nutrient (if you do, you'll see a notice beside the nutrient). Exception: Don't exceed the calorie target unless you exercise and/or want to gain weight.
- If you're designing recipes/meals to feed the general public, use the "averaged" nutrition targets.
- If you're looking to lose weight, try to get your calories below the target while still reaching the targets for everything else.
- If you're very active and don't want to lose weight, try to exceed the calorie target. You don't generally need to exceed the other targets, but you can if you want.
- If you're pregnant or lactating, your targets will be higher. This calculator doesn't currently have your exact targets. As a rule of thumb, make a balanced diet, eat more food than usual, and supplement folate.
- If you're under 19 or over 50, some targets may be slightly different for you, such as needing more calcium.
- These tips do not replace professional medical advice. Talk to your doctor if you are uncertain about your exact dietary needs.
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