Women’s Daily Nutritional Requirements Chart

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.