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RDA For Very Active People

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DIETITIANBECKY

Posts: 24,785
9/12/12 9:07 A

It does sound confuisng, but vitamin and mineral needs are not based on "body size"; rather they are based on gender and age. There is nothing about calcium that would be needed in a larger amount, by a person who has 100# of additional body fat.

Dietitian Becky

NIRERIN

Posts: 10,847
9/12/12 8:41 A

keep in mind that additional fat doesn't require calcium. in other words, let's say you're talking about a female who at a healthy weight would weigh 100lbs. she'd need 1000mg calcium. there isn't anything in some extra fat and tissue [even if it's 200lbs worth] that requires any more calcium. being fatter or skinnier doesn't actually change your bone structure. and most of the rda items are like that. you need them, but the parts of you that need them aren't really changed by gaining or losing weight.

-google first. ask questions later.

ZENNITH

SparkPoints: (19,709)
Fitness Minutes: (19,728)
Posts: 554
9/12/12 3:49 A

So 1000mg calcium is enough for someone who weighs 100lb or 300lb? And it is also enough for a sedentary person or athlete? Seems a bit of a wide range of people that has to fit and that's what I'm trying to clarify

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DIETITIANBECKY

Posts: 24,785
9/11/12 8:26 P

Your range for protein, fat and carbohydrates is based on your SP calorie range.
The vitamins and minerals calculations used at SP use the RDA amounts, which are the same as you would find on a food's nutrition facts label.

For calcium 100% = 1000 milligrams of calcium
The upper limit for safety is set at 2500 milligrams

Hope this helps
Becky

ZENNITH

SparkPoints: (19,709)
Fitness Minutes: (19,728)
Posts: 554
9/11/12 4:55 P

I was just wondering if I am getting enough nutrients especially calcium (osteoporosis in my family) the nutrients for a specific food are entered here on Spark as a % so it can't be based on calorie requirement only the calories in that food?

I have managed to get my calcium up but now it's going over sometimes because I have increased my calories too, just wondering if it's a problem.

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DIETITIANBECKY

Posts: 24,785
9/11/12 3:31 P

Nutrient recommendations (vitamins, minerals) are based on gender and age; not activity amount.

Carbs, protein and fat are based as a % of calorie needs.
Protein can also be based on weight.

Is there something specific you are needing info on??
Dietitian Becky

ZENNITH

SparkPoints: (19,709)
Fitness Minutes: (19,728)
Posts: 554
9/11/12 3:25 P

The RDA of vitamins and minerals must be based on the average person, if so should you aim for more of these nutrients if you are more active (I usually get 800 fitness mins per week) what about athletes, do they need even more?

I'm finding that as I increase my calories I am hitting the high end on my calcium and fiber or going over on them most days. I'm trying to eat clean, reducing the amount of processed foods and refined sugar but that generally leaves me with high nutrient foods.

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