How To Find Your Own Daily Values

Daily Values are the new reference amounts on the food label. These numbers are based on current nutrition and health advice and are set by the government.

Here are four easy steps to find the Daily Values that are right for you.

Step 1: Find Your Healthy Weight Goal
Step 2: Find Your Activity Level
Step 3: Find Your Daily Calorie Level
Step 4: Find Your Own Daily Values

You can use Daily Values to see how a food fits into your overall eating plan. For example, you can compare the amount of fat in a food to your own Daily Value target for fat.

Some Daily Values change, some stay the same. Some Daily Values are based on the number of calories a person eats. These are the Daily Values for total fat, saturated fat, total carbohydrate, dietary fiber, and protein. Nutrition experts recommend a certain level of these nutrients in a healthful diet. Some Daily Values stay the same regardless of the calorie level. These are the Daily Values for cholesterol, sodium, potassium, vitamins, and minerals. Nutrition experts recommend a set amount of these nutrients in a healthful diet.

Do you eat 2,000 calories a day? The label shows Daily Values for daily diets of 2,000 and 2,500 calories. Your own Daily Values for these nutrients may be more than or less than those on the label. If you eat less than 2,000 calories, your Daily Values are less than the label numbers. If you eat between 2,000 and 2,500 calories, your Daily Values are between the label numbers. If you eat more than 2,500 calories, your Daily Values are more than the label numbers. It's important to know the Daily Values that match your calorie level.

Here's an example. You eat 2,000 calories a day. Your Daily Value for total fat is 65 grams -- the Daily Value on the label. A friend eats 1500 calories a day. That person's Daily Value for fat is only 50 grams -- less than the Daily Value on the label.

Match your Calorie Level with your Daily Values. If you don't eat 2,000 or 2,500 calories a day, you need to know your own Daily Values for total fat, saturated fat, total carbohydrate, dietary fiber, and protein.

Step 1: Find Your Healthy Weight Goal

Write down your height and age/weight in the chart below. Weight ranges are given because people of the same height may have equal amounts of body fat but may differ in amounts of muscle and bone. The higher weights generally apply to men, who tend to have more muscle and bone. The lower weights more often apply to women, who have less muscle and bone. If you have specific questions about your healthy weight goal, talk to a registered dietitian or your doctor.

Step 2: Find Your Activity Level*
Remember the category that describes your current physical activity level. If you have specific questions about your activity level, talk to a qualified exercise professional, a registered dietitian or your doctor.

Low Activity. You have a sit-down job or one that usually requires three to four hours of walking or standing per day. You have no regular organized physical activity during leisure time or are somtimes involved in recreational activities such as jogging, swimming, or cycling.

Moderate Activity. You participate regularly in recreational/fitness activities such as brisk walking, jogging, swimming, or cycling at least three times per week for 30 to 60 minutes each time.

High Activity. You participate in vigorous physical activity for 60 minutes or more at least four days per week.

*Activity levels used by permission. Fitness Technologies, Inc.; copyright Fitcomp Nutrition and Exercise Plan Questionnaire. P.O. Box 430, Amherst, MA 01004.

Step 3: Find Your Daily Calorie Level

Write down your healthy weight goal in the left column. Then use your activity level from Step 2 (low, moderate, or high) to find your approximate daily calorie needs. If you have specific questions about your daily calorie level, talk to a registered dietitian or your doctor.

Women
Healthy Weight Goal	Daily Calories
(pounds)	Low Activity	Moderate Activity	High Activity
100	1350	1550	1800
110	1400	1600	1850
120	1450	1650	1900
130	1450	1700	1950
140	1500	1750	2000
150	1550	1800	2050
160	1600	1850	2100
170	1600	1900	2150
180	1650	1950	2200
190	1700	1950	2250
200	1750	2000	2300

*Calorie levels derived from formulas in the National Research Council's Report on Diet and Health, 1989, page 142.

Step 4: Find Your Own Daily Values
After finding your daily calorie level from Step 3, find that same level on the top of the chart below. Read down the column for your own Daily Values.

The Daily Values on the food label are only reference amounts. It's important to find the Daily Values that match your daily calorie level. For specific diet advice, talk to a registered dietitian or your doctor.

Daily Values for 1,200 to 2,200 Calories per day
	Calories:
Daily Values:	1200	1400	1600	1800	2000*	2200
Total Fat** (g)	40	47	53	60	65	73
Saturated Fat** (g)	13	16	18	20	20	24
Cholesterol (mg)	300	300	300	300	300	300
Sodium (mg)	2400	2400	2400	2400	2400	2400
Potassium (mg)	3500	3500	3500	3500	3500	3500
Total Carbohydrate** (g)	180	210	240	270	300	330
Dietary Fiber (g)	14	16	18	21	25	25
Protein** (g)	30	35	40	45	50	55

Daily Values for 2,500 to 3,100 Calories per day
	Calories:
Daily Values:	2500*	2600	2800	3000	3100
Total Fat** (g)	80	87	93	100	103
Saturated Fat** (g)	25	29	31	33	34
Cholesterol (mg)	300	300	300	300	300
Sodium (mg)	2400	2400	2400	2400	2400
Potassium (mg)	3500	3500	3500	3500	3500
Total Carbohydrate** (g)	375	390	420	450	465
Dietary Fiber (g)	30	30	32	35	36
Protein** (g)	62	65	70	75	77

*Daily Values on the food label. % Daily Values on the label for total fat, saturated fat, total carbohydrates, dietary fiber, and protein are based on 2,000 to 2,500 calories.

**Daily Values calculated as follows:

1. Fat, 30% of calories
2. Saturated Fat, 10% of calories
3. Total Carbohydrate, 60% of calories
4. Dietary Fiber, 11.5 grams per 1,000 calories
5. Protein, 10% of calories