Adjusting nutrients

[FritoFace]

Do you have to adjust nutrients based on calories?

For example USDA is based on 2000 calories per day, so hypothetically the USDA might say eat 1 cup of spinach to get recommended amount of potassium but that's based on 2000 calories so how do you adjust based on calories for lesser amount?

I'm eating 1200 calories to lose weight but want to eat enough nutrients like calcium for health.

[NearlyBigAngus]

Do you have to adjust nutrients based on calories?

For example USDA is based on 2000 calories per day, so hypothetically the USDA might say eat 1 cup of spinach to get recommended amount of potassium but that's based on 2000 calories so how do you adjust based on calories for lesser amount?

I'm eating 1200 calories to lose weight but want to eat enough nutrients like calcium for health.

Read these stickies at the top of this section - carefully. Take your time because there's a lot to take in...

"Nutrition for newbies & must read threads"
"Calculating calories and macros - how to"

Everything should be a lot clearer then.

[Tucane]

For answering the question on micronutrients.

You don't adjust it. Whatever amount of a certain vitamin/mineral you need, will still be the same, no matter what amount of calories you're on. Cutting calories just makes it a bit harder to fit all micro needs into your diet.

Besides that, you should read the stickies.

[Vandeman17]

to add on to what was said, 1200 calories is way too low

[1MANU]

What is your height, weight, and maintenance calorie intake?

[FritoFace]

5'5 190 female. 1200 seems to work for me and with about 30 min of cardio and weights 4x a week I've been losing 2 pnds a week. I've only been focusing on calories and wanted to aim for increasing my nutrition.

[Ghawk21]

5'5 190 female. 1200 seems to work for me and with about 30 min of cardio and weights 4x a week I've been losing 2 pnds a week. I've only been focusing on calories and wanted to aim for increasing my nutrition.

You can input your food into a website called chronometer and it will tell you how much vitamins and minerals you're getting/missing out on.