Recommended Daily Values of nutrients printed on food packaging labels represent recommendations from the Food and Drug Administration for individuals who eat a 2,000-calorie diet. However, individuals on weight-loss or weight-gain diets likely have a different caloric goal than this FDA recommendation, and must calculate their own nutritional daily values. Each recommendation is based on a percentage of total calories; you must determine your recommended daily caloric intake before calculating the daily values of particular nutrients. Substitute any doctor recommendations if your dietary choices are limited.
Step 1
Calculate an appropriate daily caloric intake for your body. Multiply your body weight in pounds by 18 to arrive at your recommended daily intake. For instance, if you weigh 185 lbs., eating 3,300 calories will maintain this weight.
Step 2
Add or subtract from your daily caloric intake if you are trying to gain or lose weight. One pound of body weight corresponds to approximately 3,500 calories, so increase or decrease your intake by 500 calories daily to assist with your dietary goals. For instance, a 185-lb. individual looking to lose weight should consume around 2,800 calories a day.
Step 3
Multiply your caloric intake by .3 to find the recommended maximum caloric intake of fat. The FDA suggests that no more than 30 percent of your daily calories should come from fat. For instance, consume fewer than 840 calories from fat if you are on a 2,800-calorie diet.
Step 4
Divide the maximum number of calories from fat by nine to find the maximum number of grams of fat per day you may consume. A single gram of fat contains 9 calories. If this number is greater than 65, set your maximum to 65 instead. For example, if your maximum calories from fat is 840, dividing this number by nine will leave you with approximately 90 g of fat. Because 90 is bigger than 65, limit your fat intake to 65 g.
Step 5
Multiply your caloric intake by .6 to find the recommended maximum caloric intake of carbohydrates. The FDA suggests that no more than 60 percent of your daily calories should come from carbohydrates. For instance, consume fewer than 1,680 calories from carbs if you are on a 2,800-calorie diet.
Step 6
Divide the maximum number of calories from carbohydrates by four to find the maximum number of grams of carbohydrates per day you may consume. For example, if your maximum calories from fat is 1,680, consume fewer than 420 g of carbohydrates.
Step 7
Multiply your caloric intake by .1 to find the recommended minimum caloric intake of protein. The FDA suggests that at least 10 percent of your daily calories should come from protein. For instance, consume at least 280 calories from protein if you are on a 2,800-calorie diet.
Step 8
Divide the minimum number of calories from protein by four to find the minimum number of grams of protein per day you should consume. For example, if your minimum calories from protein is 280, consume at least 70 g of protein.
Step 9
Eat at least 11.5 g of fiber for every 1,000 calories in your diet. For instance, aim for at least 32 g of fiber in a 2,800-calorie diet.
Step 10
Limit your intake of saturated fat to 20 g, cholesterol to 300 mg and sodium to 2,400 mg regardless of your caloric intake.
Tips and Warnings
- The recommended caloric intake you calculated assumes some level of physical activity. Combine your diet with exercise for optimal results. Generally, a food item is low in a particular nutrient if the food accounts for less than 5 percent of the daily recommended intake for that type of nutrient. A food item is high in a nutrient if the food accounts for more than 20 percent of the daily recommended intake.
- This article provides generalized information only and should not be relied on for medical advice. Only your physician can recommend dietary choices for your body and condition.
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