In the course of my Soylent making, I made a spreadsheet which estimates how much of each essential nutrient an adult needs, based on their sex, height, weight, age, and physical activity level. I simply followed the U.S. government’s DRI standards, found at http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes.
- This is only for adults between the ages of 19 and 50, who are not pregnant or nursing.
- I may have made a mistake writing the spreadsheet, or failed to include some important nutrient. (Please let me know if you find an error of this type.)
- These nutrient levels are estimates based on fancy statistics the government did. They may not be right for you.
- I chose to include only nutrients currently recognized by science as essential. I felt that otherwise there would be no systematic way to choose what, and how much of each thing, to include. This part is up to you.
You need to download the spreadsheet in order to edit it and put in your personal information. (I hope it works for you.) Please let me know if you have suggestions. Also let me know if you use it – I would be flattered. Happy soylent making!