Weight-Loss and Exercise Programs

Current Diet RDAs

Compounds	Units per day	Adult Males	Adult Females
Protein	g	63	50
Vitamin A	RE*	1000	800
Vitamin D	IU	200*	200*
Vitamin E - alphaTE*	mg	10	8
Vitamin K	ug	80	65
Vitamin C	mg	60	60
Folate	ug	400**	400**
Thiamin(B1)	mg	1.2**	1.1**
Riboflavin (B2)	mg	1.3	1.1
Niacin	mg	16	14
Pyridoxine (B6)	mg	1.3	1.3
Cyanocobalamine (B12)	ug	2.4	2.4
Biotin	ug	30	30
Pantothenic Acid	mg	5	5
Choline	mg	550	425
Calcium (Ca)	mg	1000*	1000
Phosphorus (P)	mg	700**	700**
Iodine (I)	ug	150	150
Iron (Fe)	mg	10	15
Magnesium (Mg)	mg	420	320
Copper (Cu)	mg	1.5-3	1.5-3
Zinc (Zn)	mg	15	12
Selenium (Se)	ug	70	55
Chromium (Cr)	ug	50-200	50-200
Molybdenum (Mo)	ug	75-250	75-250
Manganese (Mn)	mg	2-5	2-5
Fluoride (F)	mg	4.0*	3.0*
Sodium (Na)	mg	500	500
Chloride (Cl)	mg	750	750
Potassium (K)	mg	2000	2000
g = grams, mg = milligrams (0.001 g), ug = micrograms (0.000001g), IU = International Units, RE = Retinol Equivalent, Alpha TE = alpha Tocopherol equivalent. * AI (Adequate Intake) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Dietary Reference Intakes, 1998: Thiamin, Riboflavin, Niacin, B6, Folate, B12, Pantothenic Acid, Biotin and Choline. ** RDA (Recommended Dietary Allowance) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Dietary Reference Intakes, 1998: Thiamin, Riboflavin, Niacin, B6, Folate, B12, Pantothenic Acid, Biotin and Choline. Values have changed from previous RDA.