The daily nutritional requirements vary depending on factors such as age, sex, weight, height, metabolism, and level of physical activity. However, here are some general guidelines for adults recommended by health organizations like the Food and Nutrition Board of the Institute of Medicine:
- Calories: The daily calorie intake depends on individual factors such as age, sex, weight, height, and physical activity level. On average, adult women need around 1,800 to 2,400 calories per day, while adult men need around 2,200 to 3,000 calories per day.
- Macronutrients:
- Protein: Around 46-56 grams per day for adult women and 56-91 grams per day for adult men.
- Carbohydrates: Around 45-65% of total daily calories should come from carbohydrates.
- Fats: Around 20-35% of total daily calories should come from fats, with an emphasis on healthy fats like monounsaturated and polyunsaturated fats.
- Micronutrients:
- Vitamins: Including vitamins A, C, D, E, K, and various B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate).
- Minerals: Including calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, and others.
- Fiber: Around 25 grams per day for women and 38 grams per day for men.
- Water: Adequate daily water intake varies but generally, it’s recommended to drink about 8 cups (64 ounces) of water per day, though individual needs may vary.
- Additional considerations:
- Sodium: The recommended daily intake of sodium is typically less than 2,300 milligrams per day for adults.
- Added sugars: It’s recommended to limit added sugars to less than 10% of total daily calories.
- Alcohol: If consumed, it should be in moderation, generally defined as up to one drink per day for women and up to two drinks per day for men.
These are general guidelines and individual needs may vary. It’s always a good idea to consult with a healthcare provider or a registered dietitian for personalized nutritional advice.
