Consuming the appropriate nutrients not only makes you feel good, but it can also make you look good by maintaining a healthy appearance (skin, nails, teeth etc. can deteriorate if not getting proper care and nutrients.). The below is a rough introduction to the dietary needs of the average male vs. average female. Macro nutrients are the most impacted category by an individual’s weight, and it is most ideal to get all of these nutrients through food intake.

There are some myths and fears around some topics and nutrients.

Weight loss occurs during a prolonged period of calories out exceeding calories in. There are few conditions that make gaining or losing weight impossible, and all can be diagnosed by a medical professional and many symptoms can be corrected with hormone or other chemical management.

Sodium is a nutrient necessary for survival.

1. Macro nutrients (per week)

Nutrient	Men	Women	Notes
Calories	~14,000 kcal (2,000 kcal/day)	~11,200 kcal (1,600 kcal/day)	Varies by activity
Protein	490 g (70 g/day)	420 g (60 g/day)	0.8 g/kg body weight
Carbohydrates	1,750–2,100 g (250–300 g/day)	1,400–1,750 g (200–250 g/day)	Focus on whole grains
Fat	420–560 g (60–80 g/day)	350–490 g (50–70 g/day)	Emphasize unsaturated fats

2. Vitamins (per week)

Vitamin	Men	Women	Notes
Vitamin A	35,000 IU	28,000 IU	Eye, skin, immune health
Vitamin C	700 mg	560 mg	Antioxidant, immune support
Vitamin D	2,100 IU	2,100 IU	Bone health, sunlight helps
Vitamin E	105 mg	90 mg	Antioxidant
Vitamin K	630 µg	525 µg	Blood clotting, bone
Thiamin (B1)	10.5 mg	8.4 mg	Energy metabolism
Riboflavin (B2)	11.2 mg	8.4 mg	Energy, skin health
Niacin (B3)	140 mg	112 mg	Energy metabolism
Vitamin B6	49 mg	42 mg	Brain, metabolism
Folate (B9)	2,100 µg	2,100 µg	DNA, cell growth
Vitamin B12	42 µg	35 µg	Nerve, red blood cells
Pantothenic Acid	315 mg	280 mg	Energy metabolism
Biotin	140 µg	140 µg	Hair, skin, metabolism

3. Minerals (per week)

Mineral	Men	Women	Notes
Calcium	4,900 mg	4,900 mg	Bone, teeth
Iron	49 mg	91 mg	Higher for women due to menstruation
Magnesium	2,800 mg	2,100 mg	Muscles, nerves, bones
Phosphorus	4,900 mg	4,200 mg	Bones, energy
Potassium	35,000 mg	28,000 mg	Heart, fluid balance
Sodium	11,200 mg	11,200 mg	Max recommended, aim lower
Zinc	49 mg	42 mg	Immune function
Selenium	420 µg	350 µg	Antioxidant
Copper	3,500 µg	2,800 µg	Red blood cells
Manganese	14 mg	11 mg	Bone, metabolism
Iodine	4,200 µg	3,500 µg	Thyroid