| Women ages 25 to 50 | Women over 50 | Men over 24 | |
| Calories | 2,000 | 2,000 or less | 2,700 |
| Protein | 50g | 50g or less | 63g |
| Fat | 67g or less | 67g or less | 90g or less |
| Saturated Fat | 22g or less | 22g or less | 30g or less |
| Carbohydrates | 299g | 299g | 405g |
| Fiber | 25g to 35g | 25g to 35g | 25g to 35g |
| Cholesterol | 300mg or less | 300mg or less | 300mg or less |
| Iron | 15mg | 10mg | 10mg |
| Sodium | 2,400mg or less | 2,400mg or less | 2,400 or less |
| Calcium | 1,000mg | 1,200mg | 1,000mg |
Calorie requirements vary according to your size, weight, and level of activity. This chart is a good general guide. Additional nutrients are needed during some stages of life such as a child's calorie and protein needs are based on height and vary greatly as they grow. Teenagers require less protein but more calcium and slightly more iron than adults. Pregnant or breast-feeding women need more protein, calories, and calcium. The need for iron increases during pregnancy but returns to normal after birth.
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