Protein RDA   Protein recommendations are mainly based on the individuals body weight. The protein RDA is high, to cover most person's needs. The average requirement  for protein is 0.6 grams per kilogram of body weight; the RDA is 0.8 grams this is said to meet 97.5% of the population's needs.

No RDA for Carbohydrate and Fat   The amount of protein recommended represents a small percentage of a person's energy allowance; with the remainder acquired from carbohydrates and fats. The general guideline for carbohydrate and fat is that more than half of daily energy should come from carbohydrates, with no more than one-third from fat.

Water Recommendation   The larger and more active a person the greater the need for water. Most people need a least 6 to 8-ounce glasses of liquids a day. This is truly an area neglected by most individuals.

Fiber recommendation   There is no recommendation for fiber, however it is recommended that sufficient fiber be obtained from fruits, vegetables, legumes, and whole-grain products, which also provide vitamins, minerals and water.

The RDA for vitamins and minerals

The recommendations for vitamins and minerals are specific, as they have been studied for decades.

Predicting a minimal requirement   These recommendations have been set on the basis of studies taken from healthy people involving the various states of depletion of their nutrient stores. From these studies an average is determined as to the body's need for each nutrient, which is seen as an amount sufficient to maintain body processes. Neglecting these intakes can lead to deficiency symptoms.

Establishing a Generous Recommendation   The average requirement for each nutrient is probably closest to most people's need, however if all persons were to stick to the average we would probably have a situation where half the population would develop deficiencies of some sort. A person should not have an intake more than the average recommended as this may lead to a situation; if going above 'upper safe' level, where some nutrients can be toxic. Individuality is the key, however the tables are suffice for providing an example as to what the average nutrient intake should be, especially relating in terms of "safe and adequate" ranges, "safe" meaning "not too high" and "adequate" meaning "not too low".

Upper safe: the amount that appears safe for most healthy people and beyond which people may experience toxicity symptoms

It must be noted that it is recommended, to the more 'diligent', individuals that they seek advice regarding there own individual needs relating to their own individual height, weight and their daily amount of energy expenditure (energy expenditure relating to daily training).

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