MACRO-NUTRIENTS

This chart highlights the main macronutrients needed by the body. Each group of minerals are required in different amounts, this is why they are categorised as macro and micro (large amounts and small amounts).  Macronutrients are required in larger amounts in the diet and micronutrients in smaller amounts.

Key

RDA = Recommended Daily Amounts (EU data)
G = Grams
Mg = Milligrams
Mcg = Micrograms (1mg = 1000mcg)
F = Female
M = Male

Macronutrients  

Macronutrients include Carbohydrates, Proteins (amino acids), Lipids (fats) and Minerals.

 

Carbohydrates (Minimum amounts) – RDA:
Ages 2-3 - F = 134g  M = 145g  
Ages 4-6 - F = 184g  M = 198g 
Ages 7-10 – F = 227g  M = 242g 
Ages 11-14 - F = 267g  M = 333g 
Ages 15-18 - F = 267g  M = 333g 
Ages 19-64 - F = 267g  M = 333g 
Age 65-74 = F = 255g  M = 312g 
Age 75+ = F = 245g  M = 306g  

 

Protein – RDA:
Ages 1-3 = 14.5g 
Ages 4-6 19.7g 
Ages 7-10 = 28g 
Ages 11-14 = F = 41.2g  M = 42.1g 
Ages 15-18 = F = 45g  M = 55.2g 
Ages 19-64 = F = 45g  M = 55.5g 
Age 64+ = F = 46.5g  M = 53.3g 


Fat - [Less than, not to exceed] RDA:
Ages 4-6 - F = 54g  M = 58g 
Ages 7-10 – F = 66g  M = 71g 
Ages 11-14 - F = 78g  M = 97g 
Ages 15-18 - F = 78g  M = 97g 
Ages 19-64 - F =78 g  M = 97g 
Age 65-74 = F = 74g  M = 91g 
Age 75+ = F = 72g  M = 89g  

Saturated fat - [Less than, not to exceed] RDA:
Ages 4-6 - F = 17g  M = 18g 
Ages 7-10 – F = 21g  M = 22g 
Ages 11-14 - F = 24g  M = 31g 
Ages 15-18 - F = 24g  M = 31g 
Ages 19-64 - F =24g  M = 31g 
Age 65-74 = F = 23g  M = 29g 
Age 75+ = F = 23g  M = 28g  

Polyunsaturated fat - [RDA:
Ages 4-6 - F = 10g  M = 11g 
Ages 7-10 – F = 12g  M = 13g 
Ages 11-14 - F = 14g  M = 18g 
Ages 15-18 - F = 14g  M = 18g 
Ages 19-64 - F =14g  M = 18g 
Age 65-74 = F = 14g  M = 17g 
Age 75+ = F = 13g  M = 17g  

Monounsaturated fat - [RDA:
Ages 4-6 - F = 20g  M = 21g 
Ages 7-10 – F = 25g  M = 26g 
Ages 11-14 - F = 29g  M = 36g 
Ages 15-18 - F = 29g  M = 36g 
Ages 19-64 - F = 29g  M = 36g 
Age 65-74 = F = 28g  M = 34g 
Age 75+ = F = 27g  M = 33g  

 


The list below is of the macronutrient minerals.

Calcium – RDA:
 Ages 1-3 = 350mg 
 Ages 4-6 450mg 
 Ages 7-10 = 550mg
 Ages 11-14 = F = 800mg M = 1000mg 
 Ages 15-18 = F = 800mg M = 1000mg 
 Age 19+ = 700mg

Chlorine - Chlorine does not have an established RDA. You should be able to get enough chlorine through a balanced diet. 
     
Magnesium - RDA:
Ages 1-3 = 85mg 
Ages 4-6 = 85mg 
Ages 7-10 = 200mg 
Ages 11-14 = 280mg 
Ages 15-18 = 300mg 
Age 19+ F = 270mg M = 300mg
    
Phosphorus - RDA: 
Ages 1-3 = 270mg 
Ages 4-6 = 350mg
ages 7-10 = 450mg 
ages 11-14 = F = 625mg M = 775mg 
ages 15-18 = F = 625mg M = 775mg 
age 19+ = 550mg
    
Potassium - RDA: 
Ages 1-3 = 800mg 
ages 4-6 1100mg 
ages 7-10 = 2000mg 
ages 11-14 = 3100mg 
ages 15-18 = 3500mg 
age 19+ = 3500mg
    
Sodium – RDA: 
Ages 1-3 = 0.8g 
ages 4-6 1.2g 
ages 7-10 = 2g 
ages 11-14 = 2.4g 
ages 15-18 = 2.4g
age 19+ = 2.4g
    
Sulphur - RDA:
Ages 1-3 = 350mg 
ages 4-6 450mg
ages 7-10 = 550mg
ages 11-14 = F = 800mg M = 1000mg
Ages15-18 = F = 800mg M = 1000mg
age 19+ = 700mg
    

Although all information in the list is from official sources the above-stated values are not meant for diagnosis, these are reference values for informational purposes.
 

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