Rather than base the nutrient profile off of a singular source I took the data from four sites and averaged them to create a more balanced approach across the wide range of information available. Sources are: 1) NIH: https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx 2) SELF Nutrition Data: http://nutritiondata.self.com/tools/calories-burned 3) National Agriculture Library: https://www.nal.usda.gov/fnic/interactiveDRI/dri_results.php 4) UPDATED: Added information from this weight loss tool to choose amount of loss and over what period of time: https://www.supertracker.usda.gov/bwp/index.html.

NOTE: Three of the sites allowed customization based on height and weight so your mileage may vary.