Women’s Daily Nutritional Requirements Chart
March 4, 2023 | by Sravani Pathakamuri | Posted in FAQ's
The daily nutritional requirements for women can vary based on age, weight, height, activity level, and other factors. However, here is a general chart that outlines the recommended daily intake of essential nutrients for adult women (aged 19-50 years) based on the Dietary Reference Intakes (DRIs) established by the Food and Nutrition Board of the National Academy of Sciences:
- Calories: 1,800-2,400 per day (depending on activity level)
- Protein: 46 grams per day
- Carbohydrates: 130 grams per day (minimum)
- Dietary fiber: 25 grams per day (minimum)
- Total fat: 20-35% of total daily calories (maximum 65 grams per day)
- Saturated fat: Less than 10% of total daily calories (maximum 22 grams per day)
- Monounsaturated fat: Up to 20% of total daily calories
- Polyunsaturated fat: Up to 10% of total daily calories
- Cholesterol: Less than 300 milligrams per day
- Sodium: Less than 2,300 milligrams per day (maximum)
- Potassium: 4,700 milligrams per day (minimum)
- Calcium: 1,000-1,200 milligrams per day (depending on age and menopausal status)
- Iron: 18 milligrams per day (premenopausal), 8 milligrams per day (postmenopausal)
- Magnesium: 320 milligrams per day
- Zinc: 8 milligrams per day
- Vitamin A: 700-900 micrograms per day
- Vitamin C: 75-90 milligrams per day
- Vitamin D: 15 micrograms (600 IU) per day
- Vitamin E: 15 milligrams per day
- Vitamin K: 90 micrograms per day
It’s important to note that this chart is a general guideline and may not be suitable for everyone. It is always recommended to consult a healthcare professional or registered dietitian to determine the appropriate daily nutritional requirements based on individual needs and health status.
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