What is the recommended daily dose of vitamins,
proteins, and carbs for you?

What is the recommended daily dose of vitamins, proteins, and carbs for you?

What is the daily dose of vitamins, proteins, and carbs that you should have? Seems like an easy question but its answer is not that straightforward, at least on the consumption part. These values are governed by guidance factors like Recommended Dietary Allowance (RDA), Adequate Intake (AI), Dietary Value (DV), and Tolerable Upper Intake Level (UL) - and they all vary as per your BMI range.

Food can be the best form of medicine if taken properly and sensibly. This is just why all the countries and regions in the world have their staple diets that directly relate to their respective environmental and climatic factors. The same trait can be seen in the vast differences in the food practices that are observed in all parts of the world.

This fact is of special significance for fitness professionals. Even if the fitness goals and BMI of two professionals in the US and Europe are similar, their daily dietary requirements could well be miles apart. It is so because an assessment includes their intake of vitamins, proteins, carbs, and all the nutrients like calcium, potassium, and magnesium in proper measures.

Recommended Dietary Allowance (RDA)

A proper ratio of food nutrients is a direct measure of daily nutrition requirements. As per a simple rule of thumb, you should go for 50% of your daily energy requirements from carbohydrates, 20% from protein, and the rest from vitamins and good fats.

Thousands of virtual wellness professionals do follow this rule in approximate terms- and so can you too. This rule is not a benchmark and it can be altered as per requirements.


New RDI or AI

(Male, age 19–30)

(Female, age 19–30)

Vitamin A 900 μg 700 μg
Ascorbic acid (vitamin C) 90 mg 75 mg
Cholecalciferol (vitamin D) 20 μg 20 μg
Tocopherol (vitamin E) 15 mg 15 mg
Vitamin K 120 μg 90 μg
Thiamin (vitamin B1) 1.2 mg 1.1 mg
Riboflavin (vitamin B2) 1.3 mg 1.1 mg
Niacin (vitamin B3) 16 mg 14 mg
Pyridoxine (vitamin B6) 1.7 mg 1.7 mg
Folate 400 μg 400 μg
Cobalamine (vitamin B12) 2.4 μg 2.4 μg
Pantothenic acid (vitamin B5) 5mg 5mg



Total fat 65 g to 78 g   
Saturated fatty acids 20 g   
Cholesterol 300 mg   
Sodium 2300 to 2400 mg   
Potassium 3500 mg to 4700 mg  
Total carbohydrate 300 g to 275 g  
Added sugars 50 g  
Dietary fiber 25 g to 28 g  
Protein 50 g   

The above values are taken from Wikipedia and are verified by USDA.

A balanced diet chart

A balanced diet chart is a mix of all the macro- and micro-nutrients that one should take in proper measures to stay fit and healthy. Your daily nutrition requirement should focus on taking macronutrients like proteins, vitamins, carbs, and other nutrients.

We recommend you consult a virtual wellness expert to know more about your dietary and fitness requirements, and what all you should eat to stay in shape. It is just as important to stay away from foods that can harm you, especially by lowering your immunity in these pandemic times.

Some of the macronutrients are as follows:

1. Proteins:

A balanced diet always starts with the proper assimilation of protein because it is the easiest of all nutrients to be consumed. An improper intake of proteins can simply negatively affect your physical and mental growth. They may also leave you with decreased immunity and a deficiency in the respiratory and cardiac systems.

A regular intake of simple food items like fish, red meat, low-fat cheese, poultry, eggs, and tofu can seal the deal for you. Leafy green vegetables and tomatoes are a near-perfect idea to get started too.

2. Carbohydrates:

Carbohydrates always bear the bad reputation of making you fat and lethargic. A part of this may be true but by not taking any carbs, you would end up with weaker kidneys, brain, and heart muscles. This would also make your cholesterol either nosedive or shoot up- two conditions you possibly can’t afford to live with.

Consuming fructose and dextrose (through fruit sugar and grape sugar respectively) is a straightforward way to move ahead. Potatoes and brown sugars are also considered some obvious options. It is important to be cautious about a heavy intake of carbs because they may be difficult to give up.

3. Fats:

Consumption of fats lies halfway between consuming proteins and carbohydrates. You can choose from consuming monounsaturated fats, polyunsaturated fats, saturated fats, and good cholesterol foods. Eating a proper quantity of saturated fats can lower the risk of heart diseases and bad cholesterol levels.

We recommend eating grains and potatoes (including sweet potatoes) along with seeds, vegetables, and fruits to get this done. Consuming healthy fats (Monosaturated fats) like milk and spaghetti and corn are more than welcome too. It would be best to stay away from consuming meals cooked in preheated vegetable oils and products made of white or plain flour (like pizzas and pasta).

4. Vitamins:

Divided into more than 12 classes, Vitamins have the distinction of either being entirely soluble in the bloodstream or being a part of the fat in our body. They can be availed of from several different sources- this includes something as ubiquitous as sunlight too.

Some popular food items that should always be a part of the recommended daily intake are ham, soy, meat, poultry, mushrooms, grains, and cereals. You should continue to drink enough water to keep things in motion for the vitamins to do their work properly.

How much vitamin d3 should I take daily?

Adults should have 10 micrograms of vitamin D3 every day, either in supplements or in the diet. Taking more than 20 micrograms in a day can be dangerous, especially for older people and pregnant women.

Online Fitness Classes: A smarter and better way to stay in shape

Fitness professionals would need to specifically stay cautious about having requisite food nutrients daily. The above list is not exhaustive and we recommend that you consult a nutritionist to help you switch to a better and healthier lifestyle. Should you do not have enough time, you can go for the services of an online personal nutritionist or dietician as well.

Another less related but equally useful way is to take the guidance of a professional fitness trainer. You can get several perks like working at your place, getting personalized and on-demand guidance for specific issues from the world’s best trainers without paying any hefty subscription fees. You can also ask them for a personalized fitness and diet plan that you can use.

It might take some persistence and a conscious effort to get started with these new and healthier choices but they are well worth it. You can also ask for a personalized human body nutrition chart as per your recommended daily intake to get a more structured outlook.

PS: Conversely, you can check out this link if you are a fitness expert and are looking for some smarter ways to bring your clientele onboard for to connect with them.

The importance of persisting with a daily nutrition requirement plan

Your dietary practices determine the way your health is shaped up. Proper nutrition can not only provide you an adequate reserve of energy and life force, but it can also help you develop enough immunity and resilience to ward off infections and maladies. A unique subset of the same is your daily dose of vitamins, proteins, fats, fiber, and aforementioned minerals.

A proper diet plan can also help you live a fuller life by upping your physical and mental states. This also makes a strong case in the favor of consulting a personal nutritionist (online, if need be) and deriving the maximum advantage through her insights. The key is to get started with a positive intent today!