daily nutritional requirement (for weight gain and lose weight)

  1. check daily intake of nutrients, vitamins, and mineral. and calculate daily energy levels in calories. some facts about vitamins like A, D, E, K and B, C minerals like zinc, iron, and calcium.

    Difference between fat and protein

    fat triesters of glycerol and fatty ads, Proteins made from Amino Acids.

    saturated fatty acids  vs unsaturated fatty acids

    by adding another hydrogen to unsaturated to convert to saturated. unsaturated represents good cholesterol and saturated helps to build good cholesterol available in oil soya, sunflower and other etc.
    is butter a saturated fat or unsaturated fat?

    saturated by adding hydrogen to oil and that convert into butter (saturated).

    daily activity level

    1. sedentary – sleep
    2. light reading, seating at the office
    3. moderate occasional walking, driver’s, bike
    4. High:farmers, labourers,sports
    5. vigorous: sports, bodybuilders gym

    Major nutrients of the body for energy source?

    1. Fat
    2. Proteins
    3. Carbohydrates (sugars) and water. no need to much focus on these as vitamins and minerals.

    And vitamins and minerals.

    daily intake of nutrients

    Carbohydrates: 310 grams
    Protein: 50 grams
    Fat: 70 grams
    saturated fat: 24 grams
    Sugar (carbohydrate) 90 grams
    Sodium (salt): 2300mg
    Vitamin A, 5000IU

    what is the Daily requirement of water per day?

    2-3 liters per day. Measure dehydration by observing your urine. if it in yellow you have to drink more water.

    1 calorie =4 joules
    10 calries= 42 KJ
    100 calories = 418 KJ
    256 C = 1071 KJ
    2079 C =8700 KJ

Protein vs Fat vs carbohydrate vs Fibre calories

which of the following supplies the most calories per gram?

  • 1 gram protein 4 calories 17 kJ
  • 1 gram fat 9 calories 37 kJ
  • 1 gram carbohydrates 4 calories 17 kJ
  • 1 gram dietary fiber 2 calories 8 kJ
  • 1 gram alcohol 7 calories 29 kJ

carbohydrates and proteins have the same caloric value per gram
daily intake of vitamins and minerals for adults
Dietary Reference Intakes (DRI), Recommended Dietary Allowances (RDA) and (DV) Daily value
High dosage risk Vitamins and minerals
vitamins A, E, K and minerals Iron and selenium build toxicity in the body. you may look for nutritional insurance.
example: 128 Grams of chopped raw carrot contains Vitamin A (in the form of beta carotene)

Look at which is better to eat roti vs rice in India.

Note: All the metric may not accurate, but we have some idea.
by comparing those, by eating one 1 raw Carrot daily, we can avoid blindness caused by vitamin A deficiency, especially in children. as we already know 1 of 4 people having spectacles but in children it to worse.

here is an example of vitamin A comparison among carrot, spinach and sweet potato on health Alico

Also, look at how to increase eyesight, all about vitamin A, Hair loss /baldness case study and belly fat lose tips.
(upper limit) ul of vitamins.

Top 10 protein Rich Foods

protein in 100 grams

  1. Chicken 25-30grams in 100Gms 30%
  2. Egg 15%
  3. Milk 3%
  4. Soya Dry 36% boiled 17%, Raw green 16%
  5. Peanuts
  6. chickpeas 19%
  7. Rice 2-3%
  8. Wheat 14%, wheat flour roti 10%,
top 10 protein supplements in India weight gain

Where to buy protein supplements in India?

these are available some weight gain supplement stores, within your city, ask your gym trainer for more information. also, you can buy online from snapdeal, Amazon and other etc.
Some products Available from bodybuilding.cpom but that store located at America. You have to wait more than 1 Month to Arrive home. The process includes Customs officer verification, you have to pay taxes for those.
protein Absorption rate egg-100%, whey protein 104,
  1. Endura mass 13gram protein in 100 grams, Price 448 for 500 Gms, add to lukewarm or cold Milk (Not Hot milk it kills vitamins, Minerals also protein), Made from Soya. Isolated.
It;s contain 60 Grams of Protein in whole 500 grams of the pack, instead of drinking of this you can eat 200Grams of chicken Meat it gives same percentage of protein. 30*2=60grams in 200 grams chicken.
Available in All medical shops, Including med plus.
2. Whey Protein:
This is Now popular it’s made from Milk whey. It contains all Amino Acids Not like Others. It;s a complete Protein.

concentrated vs Isolated vs hydrolysate protein

  • Concentrate contains 35-80% of protein
  • Isolated 87-95% of Protein
  • Hydrolysate Predigested for faster absorption (Stimulates Insulin more powerful than isolated)
daily requirement of protein 56 grams Generally, for muscle growth 70-100Gms.
daily protein intake according to  US FDA 0.8–2.4 grams of 1 Kg lean bodyweight.

All vitamins & minerals list with RDA values


2 types based on dissolve

Fat soluble vitamins: A, D, E, K
E Calciferous: sexual inability and avoids aging skin,
K phytonadione helps blood platelets function (prevents bleeding )
Water soluble vitamins:

B1, thiamin beri beri (abnormal heartbeats)polished rice
B2, riboflavin glossitis

B12: cyanocobalamin, Natural vitamin in our body produced e. Coli,
C vitamin: scurvy disease, rich foods are guava, lemon, and other citrus species foods,

Vitamin A: carrots are highly rich in the forms of beta carotenes, liver rich if vitamins and minerals because its storage box for some enzymes synthesis,

Vitamin a tablets available in the form if retinal palmitate  1 capsule contains 7.5mg of retinol it equals to 25,000 IU (International units), but daily requirement is only 5000(IU),
Mostly 70% of people blind % blurred vision due to this problem awareness is necessary, I have posted separate list about vitamin a,

Strain comes to another factor to stress the optimal nerves,
Vitamin a helps to synthesize eye tears, avoids xerophthalmia or eye dryness and night blindness,


You may already know major nutrients of animals.
Carbohydrate, proteins, and fat these are required daily in grams,
But minor nutrients like vitamins and nutrients requirement is within mg milligrams

Before we find out deficiency disease we need to sort out vitamins and minerals RDA or daily requirement,

K potassium
I iodine
Mg magnesium


daily requirement of carboHydrate, fat,

Vitamin D rich foods and daily value

deficiencyrickets in children, bone weakness in adults

helps to absorb calcium, control cell growth, increase immunity,

Daily value: 600 IU (40 IU=1 mg) toxicity (4000IU)

Rich foods: 1.cod liver oil (100g contains 100,000 IU of D 1 tbsp=1300IU), vitamin A 2984 mg of omega fay acids),
Note: cod liver oil capsules available in the local pharmacy.
2.fishes, 3 mushrooms. Whole Grain, 1 Egg boiled (44 IU 7% of DV), Soya, butter 15% DV.

Common foods and nutritional values for 100gm

I will update the chart here.
reference: nutrients database usda For only 19+ adults not for pregnant and breast breeding


or Mineral

Recommended Dietary Allowance (RDA) or Adequate Intake (AI)

Nutrients with AIs are marked with an (*)

Upper Tolerable Limit (UL)

The highest amount you can take without risk

Not determined.
20 mg/day
  • Age19-50: 2,500 mg/day
  • Age 51 and up:2,000 mg/day
  • Age 19-50: 2,300 mg/day
  • Age 50-70: 2,000 mg/day
  • Age 70 and older: 1,800 mg/day
3,600 mg/day


(Vitamin B complex)

  • Age 70 and older: 1,800 mg/day
  • Women: 425 mg/day *
3,500 mg/day
900 micrograms/day
10,000 micrograms/day
  • Men: 4 mg/day *
  • Women: 3 mg/day *
10 mg/day
Folic Acid (Folate)
400 micrograms/day

1,000 micrograms/day

This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.

150 micrograms/day
1,100 micrograms/day
  • Men: 8 mg/day
  • Women age 19-50: 18 mg/day
  • Women age 51 and up: 8 mg/day
45 mg/day
  • Men age 19-30: 400 mg/day
  • Men age 31 and up: 420 mg/day
  • Women age 19-30: 310 mg/day
  • Women age 31 and up: 320 mg/day
350 mg/day
This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.
  • Men: 2.3 mg/day *
  • Women: 1.8 mg/day*
11 mg/day
45 micrograms/day
2,000 micrograms/day
Not determined
1.0 mg/day
700 mg/day
Up to age 70: 4,000 mg/day Over age 70:3,000 mg/day
55 micrograms/day
400 micrograms/day
  • Age 19-50: 1,500 mg/day
  • Age 51-70: 1,300 mg/day
  • Age 71 and up: 1,200 mg/day
2,300 mg/day
Not determined
1.8 mg/day
Vitamin A
  • Men: 3,000 IU/day
  • Women: 2,310 IU/day
10,000 IU/day
Vitamin B3 (Niacin)
  • Men: 16 mg/day
  • Women: 14 mg/day
35 mg/day
This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.
Vitamin B6
  • Men age 19-50: 1.3 mg/day
  •  Men age 51 up:1.7 mg/day
  •  Women age 19-50: 1.3 mg/day
  •  Women age 51 up: 1.5 mg/day
100 mg/day
Vitamin C
  • Men: 90 mg/day
  • Women: 75 mg/day
2,000 mg/day
Vitamin D (Calciferol)
  • Age 1-70: 15 micrograms/day(600 IU, or international units) *
  • Age 70 and older: 20 micrograms/day(800 IU) *

100 micrograms/day

(4,000 IU)

Vitamin E


22.4 IU/day

1,500 IU/day

This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources.

  • Men: 11 mg/day
  • Women: 8 mg/day
40 mg/day