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How much should I be eating?

How much should I be eating?

Recommendations for nutrients are a guideline, not a target, because everyone is individual and will vary in size and activity levels.

As a guide, the dietary reference values per day for an average adult man are approximately:

Energy Around 2500 kcal
Fat No more than 97 g
Saturated fat  No more than 31 g
Carbohydrate At least 333 g
Free sugars  No more than 33 g
Fibre 30 g
Salt   No more than 6 g

Vitamin and mineral dietary reference values for adult men are shown below.

 

Nutrient

Reference Nutrient Intakes

Vitamins

Vitamin A

700 µg/d

 

Thiamin

1.0 mg/d

 

Riboflavin

1.3 mg/d

 

Niacin

17 mg/d

 

Vitamin B6

1.4 mg/d

 

Folate

200 µg/d

 

Vitamin B12

1.5 µg/d

 

Vitamin C

40 mg/d

 

Vitamin D

10 µg/d

Minerals

Calcium

700 mg/d

 

Phosphorus

550 mg/d

 

Magnesium

300 mg/d

 

Potassium

3500 mg/d

 

Iron

8.7 mg/d

 

Zinc

9.5 mg/d

 

Copper

1.2 mg/d

 

Selenium

75 µg/d

 

Iodine

140 µg/d

These values are known as Reference Nutrient Intake (RNI), the amount of a nutrient that is needed to ensure that the needs of nearly all the group (97.5 %) are being met.

RNIs are not recommendations or goals for individual people, but estimates of the requirements for groups of people.

Information reviewed December 2016. Revised 2020

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