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.