How To Calculate Nutrients Your Body Needs

How To Calculate Nutrients Your Body Needs

Have you ever wonder why should all of us needs to eat?

Yes, you are right. We eat to survive and grow. Our body need food to function, to give us the ability to move, speak and think.

And what does food consist then?

This question makes us wanted to know more of our body and what exactly our body needs to be better. So we went into some researching…

You probably know our body is an amazing piece of arts. We are made up of many types of elements (carbon, zinc, magnesium & more!) and comprise with major tissues like water, protein, fats, carbohydrate, bones, ions and many other small molecules. We don’t make from indestructible material, so we will get hurt and attacked by disease and illness.

Food, providing us with all these elements that is part of our body and also what our body need to maintain. So imagine when our don’t receive these required element, what will happen to our body?

We start to feel discomfort, pain, weakness and all sorts of undesirable effects on our body.

I bet you know you need vitamins and minerals. You saw before those capsules selling on the shelves – all the Vitamins A, B, C, E… But do you know why you need and how much you need?

Now before we goes into calculating how much nutrients we need, let’s learn about what are these nutrients we need and why.

Top 6 Nutrients Our Body Needs

As our body require lots of different nutrients to function well, there are times when we didn’t consume enough and we turn out to have deficiency in some of the nutrients. And deficiency can really mess up with your health, which is not what you ever wanted. This is where we share some of the important nutrient you should take note during your vegetarian ketogenic journey.

The 6 major nutrients our body require can be separate into two categories: Macronutrients and Micronutrients.


The macronutrients are main source elements that supply us with energy to grow, develop and repair, hence we need to consume a good amount of them for our daily needs.

The nutrients are not those you don’t know, in fact they are the most commonly found elements which include carbohydrates, proteins and fats.


In another hand, micronutrients are harder to find. They are the vitamins and minerals to formulate our normal growth and protect us from diseases. Theses trace elements, phytochemicals, minerals, antioxidants and fatty acids that can’t be measured in calories and most of them are not listed on a food’s nutrition label.


In simpler form, they are know as sugars or starches. For decades, Carbohydrates have been an essential part of human dietary requirement. They are a major form of energy for most organisms to fuel your body, however excess intake of carbs can cause a reaction term as insulin resistance.

This is bad if your body lost control your insulin resistance and the following problem might occur:

  • hypertension, or high blood pressure
  • high blood fat levels, or triglycerides
  • diabetes
  • low levels of “good” HDL cholesterol
  • weight gain
  • a range of chronic diseases

Carbs is still required for our body and our brain to function well. Therefore in vege-keto diet, our meal are made with low carb ingredient ranging between 5% to 10%. We don’t take in high carbs food like bread, rice, cakes or fruits that gave us rapid source of energy, but soon feels hungry again ,

So we have compile a list of Veketorian Food List showing you various low carbs food source for your meal.


Do you know our hair and nails are made from protein?

That is why our body needs protein not only for growth, its to use to build more tissues and repair them in our body. If you lack of protein over a period of time, it can result in negative effects like:

  • Weak muscle
  • Swelling
  • Liver problems
  • Hair, skin & nails problem
  • Brain fog

The protein we should consume daily ranging about 20 to 25% and their are plenty of protein rich food other than meat for any vegetarin who wish to goes for ketogenic diet too.


Fats has been seen as a bad food source and the truth – healthy fats are very important for our body.

The fats in our body support many function, including vitamin and mineral absorption, blood clotting, building cells, and muscle movement. Not only these, the healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and Alzheimer’s disease.

If we don’t have enough fats intake, we could suffer:

  • Various infections or bone problem because our body couldn’t absorb any vitamins
  • Dry skin
  • Brain development problem
  • Vision problem

That’s why we are here, exploring high fats low carb diet call ketogenic. The fats level we should have in our daily meal comprise ranging between 70 to 75%.


Minerals are essential for our body as it help us to build strong bones and teeth, regulate our metabolism, and staying properly hydrated. Some of the most common minerals are:


  • Calcium
  • Potassium
  • Fiber
  • Magnesium
  • Zinc
  • Iron

Research shown that most people are lacking in minerals intake, especially magnesium and potassium. Both of them are crucial in keto diet too. Want to know how much you need? We have made a list of minerals your body need for better understanding.


Looking at the vitamins bottles on shelves in the departmental stores, I can see that people today are lack of vitamins where they might not even aware.

In total there are about 13 essential vitamins that the body needs to function properly. These vitamins is a must for us to keep us healthy from illness and diseases. Some vitamins works to boost our immune system while some protect us from cancer.

The lack of vitamins is harder to diagnose but still can be dangerous. Some of the effect when lack of vitamins:

  • Feel weak.
  • Cracks in the corners of your mouth.
  • Acne-like bumps on your cheeks, upper arms, thighs, and buttocks.
  • Bad vision
  • Panic attacks.
  • Tingling or numbness in your hands and feet.


We can never live without water. It is so crucial for our body that we need to constantly keep ourselves hydrating. Our body needs water to keep our cells, organs, and tissues alive. It helps to regulate temperature, flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

And as we are always losing water through breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water.

What we recommend is to have plain drinking water, not soda, not juice, no flavor plain water to let your absorb them faster and easier. The amount of water each of us needs depend on where you live, the weather, how active you are and if you are having any illness. If you’re not sure about your hydration level, look at your urine. If it’s clear, you’re in good shape. If it’s dark, you’re probably dehydrated.

How much nutrients we need

Now you have understand what are the nutrients and how they works, how much do you need then?

You and I live a different lifestyle. We perform different activities. We have different body size.

All of us on earth require different amount of nutrients depending on our height, weight, muscle mass, activity level and several other factors.

So we have a general guideline on the amount of nutrient an average person require:

  • The guidelines from most official nutrition organizations recommend 1,600 calories per day for adult women and 2,000 calories for adult men.
  • Sodium – 3,000 to 5,000 mg
  • Potassium – 4,500 mg
  • Magnesium – 500 mg
  • Calcium – 1,000 – 2,000 mg
  • Omega-3 fatty acids – 4,000 mg
  • Iron – 8 to 30 mg of iron
  • Iodine – 150 mcg of iodine
  • Phosphorus – 700 mg

Remember all these nutrients, mineral and vitamins can be found on real food. We don’t need to pop too much pills or supplement (only when needed) for them.

A good mixture of food source can gives you the appropriate amount of nutrients we need!

Still need more advise on these? We have our Veketorian Facebook group to discuss and learn. Join our #veketorian family group here!

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