Daily Nutrient Requirements Calculator
See the Dietary Reference Intakes for your age, sex and life stage in one place: vitamins, minerals, fiber, water, protein and macronutrient ranges, with the safe upper limit for each nutrient.
Last updated:
Adults: personalizes protein at 0.8 g/kg (1 lb = 0.4536 kg)
Shows carb, fat and protein ranges in grams
How to use the Daily Nutrient Requirements Calculator
- Enter your age and sex.
- Choose pregnant or breastfeeding if it applies (shown for women aged 14–50).
- Optionally add your weight and daily calories to personalize protein and macro ranges.
- Read the tables for vitamins, minerals and macronutrients with their upper limits.
- Copy or download the list to compare with a food diary or supplement label.
How to read your nutrient targets
- RDA (Recommended Dietary Allowance): an intake that covers the needs of nearly all healthy people in your group. Aim to reach it on average over several days, not every single day.
- AI (Adequate Intake): used when the science is not strong enough for an RDA. Treat it as a target as well.
- UL (Tolerable Upper Intake Level): a ceiling, not a goal. Going over it now and then from food is rarely a problem, but high-dose supplements can push intake above it every day.
- AMDR: the healthy range for carbohydrate, fat and protein as a share of calories (adults: 45–65%, 20–35% and 10–35%).
Values come from the National Academies' DRI reports (1997–2011, with the 2019 update for sodium and potassium). Infants under 1 year have separate values that are not included here. Individual needs can differ with health conditions or medication, so use these numbers as a general guide.
Key nutrients for adults at a glance
| Nutrient | Men 19–50 | Women 19–50 | Pregnancy (19–50) | Upper limit (adults) |
|---|---|---|---|---|
| Vitamin A | 900 µg RAE | 700 µg RAE | 770 µg RAE | 3,000 µg (preformed) |
| Vitamin C | 90 mg | 75 mg | 85 mg | 2,000 mg |
| Vitamin D | 15 µg (600 IU) | 15 µg (600 IU) | 15 µg (600 IU) | 100 µg (4,000 IU) |
| Folate | 400 µg DFE | 400 µg DFE | 600 µg DFE | 1,000 µg (folic acid) |
| Vitamin B12 | 2.4 µg | 2.4 µg | 2.6 µg | Not set |
| Calcium | 1,000 mg | 1,000 mg | 1,000 mg | 2,500 mg |
| Iron | 8 mg | 18 mg | 27 mg | 45 mg |
| Magnesium | 400–420 mg | 310–320 mg | 350–360 mg | 350 mg (supplements) |
| Zinc | 11 mg | 8 mg | 11 mg | 40 mg |
| Potassium | 3,400 mg | 2,600 mg | 2,900 mg | Not set |
Tips for meeting your needs
- Fill half your plate with vegetables and fruit of different colors; they supply vitamin C, folate, potassium, fiber and vitamin K.
- Include a calcium source (dairy, fortified plant milk, tofu made with calcium) at two or three meals a day.
- Pair iron-rich plant foods such as beans and lentils with vitamin C (peppers, citrus) to absorb more iron.
- Vegans and many adults over 50 should get vitamin B12 from fortified foods or a supplement.
- Check supplement labels against the upper limits, especially if you take more than one product.
Frequently asked questions
What are Dietary Reference Intakes (DRIs)?
DRIs are the nutrient reference values set by the US and Canadian National Academies of Sciences, Engineering, and Medicine. They include the RDA, the Adequate Intake (AI), the Tolerable Upper Intake Level (UL) and the Acceptable Macronutrient Distribution Ranges (AMDR).
What is the difference between RDA and AI?
The RDA is the daily amount that meets the needs of about 97 to 98 percent of healthy people in a group. When there is not enough research to set an RDA, an Adequate Intake is given instead, based on the intakes of healthy people. Both work as daily targets.
What is the upper limit (UL)?
The UL is the highest average daily intake that is unlikely to cause harm for almost everyone in the group. It is not a goal. For some nutrients, such as magnesium, folic acid, niacin and vitamin E, the UL applies only to supplements and fortified foods, not to natural food sources.
Are these the same as the % Daily Values on food labels?
No. Daily Values on US Nutrition Facts labels are single reference numbers for adults and children 4 and older, mostly based on the highest RDA across groups. The DRIs here are specific to your age, sex and life stage, so they are often lower or higher than the label value.
How much vitamin D do I need per day?
The RDA is 15 micrograms (600 IU) a day for ages 1 to 70, including pregnancy and breastfeeding, and 20 micrograms (800 IU) from age 71. The upper limit for ages 9 and older is 100 micrograms (4,000 IU).
Why does pregnancy change so many values?
During pregnancy the body needs extra nutrients for the baby and placenta. Iron rises from 18 to 27 mg, folate from 400 to 600 µg DFE, iodine from 150 to 220 µg and protein to 71 g a day. Breastfeeding raises others, such as vitamin A, vitamin C and iodine, even further.
Should I take supplements to meet these numbers?
Most healthy people can meet their needs from a varied diet. Some groups, such as pregnant women (folic acid), older adults (vitamin B12, vitamin D) and vegans (B12), commonly benefit from supplements. Ask a doctor or registered dietitian before starting any.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.