DRI Calculator 2026: All 29 Vitamin & Mineral Targets, Free
The DRI & RDA calculator anyone can use. No clinician login. All 14 vitamins, 15 minerals & macros by age and sex, in plain English. National Academies data.
What is a DRI (Dietary Reference Intake)?
Dietary Reference Intakes (DRIs) are the daily nutrient recommendations published by the National Academies of Sciences, Engineering, and Medicine: the standard the USDA Dietary Guidelines are built on. They cover energy, macronutrients, 14 vitamins, and 15 essential minerals, adjusted for your age, sex, and life stage.
DRI is the name for a set of five reference values. Four are daily amounts and one is a range:
- EAR, Estimated Average Requirement
- Meets the needs of half the healthy people in a group. Experts use it to check the diets of whole groups.
- RDA, Recommended Dietary Allowance
- Meets the needs of nearly all healthy people (97 to 98%). It is the amount to aim for.
- AI, Adequate Intake
- Used when there is not enough evidence to set an RDA. You aim for it the same way.
- UL, Tolerable Upper Intake Level
- The most per day that is unlikely to cause harm for almost anyone.
- AMDR, Acceptable Macronutrient Distribution Range
- The healthy share of your calories from carbohydrate, fat and protein, such as 45 to 65% from carbohydrate for adults.
This calculator shows the RDA or AI to aim for, the UL to stay under and the AMDR ranges for your profile, on one page, free.
Looking for the USDA's DRI calculator?
The USDA's National Agricultural Library runs the DRI Calculator for Healthcare Professionals. This calculator is independent. It uses the same National Academies values and the same rules, so for the same person you get:
- The same protein, worked out from your body weight.
- The same recommended amount of every vitamin and mineral.
- The same calories and fiber once you choose NASEM 2023 under Advanced, below the form. The default here is IOM 2005, the equations MyPlate used.
In pregnancy, the USDA calculator asks for the week and this one asks for the trimester, so protein and calories can differ.
This page also prints your results, explains them in plain English and works in five languages.
Example: results for a 30-year-old man
A 30-year-old man who is 5 ft 10 in tall, weighs 170 lb and is moderately active gets these daily amounts:
- Calories
- 2,803 (IOM 2005 equations)
- Protein
- 62 g (0.8 g per kg × 77.1 kg)
- Fiber
- 39 g (14 g per 1,000 calories)
- Calcium
- 1,000 mg
- Iron
- 8 mg
- Vitamin D
- 15 mcg
With the NASEM 2023 equations, the same man gets 2,884 calories and 40 g of fiber, the numbers the USDA's DRI calculator shows for him.
How to read your results
- Recommended intake (RDA or AI)
- The amount to aim for each day. An AI works the same way as an RDA.
- Upper guidance (UL)
- The most to take in a day. It matters most if you take supplements.
- Some limits count supplements only
- The 350 mg limit for magnesium counts pills and medicines, not food, which is why it can be lower than the amount you need. The limits for folate and niacin count supplements and fortified foods, the vitamin E limit counts supplements, and the vitamin A limit counts preformed vitamin A only.
- Sodium's upper number
- For sodium, the upper number is a CDRR: if you eat more than 2,300 mg a day, cutting back lowers your risk of chronic disease such as high blood pressure. It applies from age 14.
- No number for some fats
- Saturated fat, trans fat and cholesterol have no target. Keep them as low as you can while eating a balanced diet.
- One day does not matter
- The targets are for your usual intake over time. A day above or below them is normal.
DRI chart by age and sex
Pick a nutrient to see the daily amount for every age group and the upper guidance, from the National Academies tables this calculator uses.
Protein
| Age group | Per day |
|---|---|
| Children 1 to 3 | 1.05 g per kg |
| Children 4 to 8 | 0.95 g per kg |
| Boys 9 to 13 | 0.95 g per kg |
| Boys 14 to 18 | 0.85 g per kg |
| Men 19 to 30 | 0.8 g per kg |
| Men 31 to 50 | 0.8 g per kg |
| Men 51 to 70 | 0.8 g per kg |
| Men 71 and older | 0.8 g per kg |
| Girls 9 to 13 | 0.95 g per kg |
| Girls 14 to 18 | 0.85 g per kg |
| Women 19 to 30 | 0.8 g per kg |
| Women 31 to 50 | 0.8 g per kg |
| Women 51 to 70 | 0.8 g per kg |
| Women 71 and older | 0.8 g per kg |
| Pregnant, 14 to 18 | 1.1 g per kg |
| Pregnant, 19 to 30 | 1.1 g per kg |
| Pregnant, 31 to 50 | 1.1 g per kg |
| Breastfeeding, 14 to 18 | 1.3 g per kg |
| Breastfeeding, 19 to 30 | 1.3 g per kg |
| Breastfeeding, 31 to 50 | 1.3 g per kg |
No upper limit has been set for this nutrient.
Protein is set per kilogram of body weight. In pregnancy, 1.1 g per kg applies from week 20; before that it is 0.8 g per kg.
Fiber
| Age group | Per day |
|---|---|
| Children 1 to 3 | 19 g |
| Children 4 to 8 | 25 g |
| Boys 9 to 13 | 31 g |
| Boys 14 to 18 | 38 g |
| Men 19 to 30 | 38 g |
| Men 31 to 50 | 38 g |
| Men 51 to 70 | 30 g |
| Men 71 and older | 30 g |
| Girls 9 to 13 | 26 g |
| Girls 14 to 18 | 26 g |
| Women 19 to 30 | 25 g |
| Women 31 to 50 | 25 g |
| Women 51 to 70 | 21 g |
| Women 71 and older | 21 g |
| Pregnant, 14 to 18 | 28 g |
| Pregnant, 19 to 30 | 28 g |
| Pregnant, 31 to 50 | 28 g |
| Breastfeeding, 14 to 18 | 29 g |
| Breastfeeding, 19 to 30 | 29 g |
| Breastfeeding, 31 to 50 | 29 g |
No upper limit has been set for this nutrient.
These are the published amounts at typical calorie intakes: 14 g for every 1,000 calories. Your results use your own calorie estimate.
Water
| Age group | Per day |
|---|---|
| Children 1 to 3 | 1.3 L |
| Children 4 to 8 | 1.7 L |
| Boys 9 to 13 | 2.4 L |
| Boys 14 to 18 | 3.3 L |
| Men 19 to 30 | 3.7 L |
| Men 31 to 50 | 3.7 L |
| Men 51 to 70 | 3.7 L |
| Men 71 and older | 3.7 L |
| Girls 9 to 13 | 2.1 L |
| Girls 14 to 18 | 2.3 L |
| Women 19 to 30 | 2.7 L |
| Women 31 to 50 | 2.7 L |
| Women 51 to 70 | 2.7 L |
| Women 71 and older | 2.7 L |
| Pregnant, 14 to 18 | 3 L |
| Pregnant, 19 to 30 | 3 L |
| Pregnant, 31 to 50 | 3 L |
| Breastfeeding, 14 to 18 | 3.8 L |
| Breastfeeding, 19 to 30 | 3.8 L |
| Breastfeeding, 31 to 50 | 3.8 L |
No upper limit has been set for this nutrient.
Water counts everything you drink and the water in food.
Omega-3 (alpha-linolenic acid)
| Age group | Per day |
|---|---|
| Children 1 to 3 | 0.7 g |
| Children 4 to 8 | 0.9 g |
| Boys 9 to 13 | 1.2 g |
| Boys 14 to 18 | 1.6 g |
| Men 19 to 30 | 1.6 g |
| Men 31 to 50 | 1.6 g |
| Men 51 to 70 | 1.6 g |
| Men 71 and older | 1.6 g |
| Girls 9 to 13 | 1 g |
| Girls 14 to 18 | 1.1 g |
| Women 19 to 30 | 1.1 g |
| Women 31 to 50 | 1.1 g |
| Women 51 to 70 | 1.1 g |
| Women 71 and older | 1.1 g |
| Pregnant, 14 to 18 | 1.4 g |
| Pregnant, 19 to 30 | 1.4 g |
| Pregnant, 31 to 50 | 1.4 g |
| Breastfeeding, 14 to 18 | 1.3 g |
| Breastfeeding, 19 to 30 | 1.3 g |
| Breastfeeding, 31 to 50 | 1.3 g |
No upper limit has been set for this nutrient.
Omega-6 (linoleic acid)
| Age group | Per day |
|---|---|
| Children 1 to 3 | 7 g |
| Children 4 to 8 | 10 g |
| Boys 9 to 13 | 12 g |
| Boys 14 to 18 | 16 g |
| Men 19 to 30 | 17 g |
| Men 31 to 50 | 17 g |
| Men 51 to 70 | 14 g |
| Men 71 and older | 14 g |
| Girls 9 to 13 | 10 g |
| Girls 14 to 18 | 11 g |
| Women 19 to 30 | 12 g |
| Women 31 to 50 | 12 g |
| Women 51 to 70 | 11 g |
| Women 71 and older | 11 g |
| Pregnant, 14 to 18 | 13 g |
| Pregnant, 19 to 30 | 13 g |
| Pregnant, 31 to 50 | 13 g |
| Breastfeeding, 14 to 18 | 13 g |
| Breastfeeding, 19 to 30 | 13 g |
| Breastfeeding, 31 to 50 | 13 g |
No upper limit has been set for this nutrient.
Vitamin A
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 300 mcg | 600 mcg |
| Children 4 to 8 | 400 mcg | 900 mcg |
| Boys 9 to 13 | 600 mcg | 1,700 mcg |
| Boys 14 to 18 | 900 mcg | 2,800 mcg |
| Men 19 to 30 | 900 mcg | 3,000 mcg |
| Men 31 to 50 | 900 mcg | 3,000 mcg |
| Men 51 to 70 | 900 mcg | 3,000 mcg |
| Men 71 and older | 900 mcg | 3,000 mcg |
| Girls 9 to 13 | 600 mcg | 1,700 mcg |
| Girls 14 to 18 | 700 mcg | 2,800 mcg |
| Women 19 to 30 | 700 mcg | 3,000 mcg |
| Women 31 to 50 | 700 mcg | 3,000 mcg |
| Women 51 to 70 | 700 mcg | 3,000 mcg |
| Women 71 and older | 700 mcg | 3,000 mcg |
| Pregnant, 14 to 18 | 750 mcg | 2,800 mcg |
| Pregnant, 19 to 30 | 770 mcg | 3,000 mcg |
| Pregnant, 31 to 50 | 770 mcg | 3,000 mcg |
| Breastfeeding, 14 to 18 | 1,200 mcg | 2,800 mcg |
| Breastfeeding, 19 to 30 | 1,300 mcg | 3,000 mcg |
| Breastfeeding, 31 to 50 | 1,300 mcg | 3,000 mcg |
Preformed vitamin A (retinol) only. Beta-carotene from plants does not count toward this limit.
Vitamin C
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 15 mg | 400 mg |
| Children 4 to 8 | 25 mg | 650 mg |
| Boys 9 to 13 | 45 mg | 1,200 mg |
| Boys 14 to 18 | 75 mg | 1,800 mg |
| Men 19 to 30 | 90 mg | 2,000 mg |
| Men 31 to 50 | 90 mg | 2,000 mg |
| Men 51 to 70 | 90 mg | 2,000 mg |
| Men 71 and older | 90 mg | 2,000 mg |
| Girls 9 to 13 | 45 mg | 1,200 mg |
| Girls 14 to 18 | 65 mg | 1,800 mg |
| Women 19 to 30 | 75 mg | 2,000 mg |
| Women 31 to 50 | 75 mg | 2,000 mg |
| Women 51 to 70 | 75 mg | 2,000 mg |
| Women 71 and older | 75 mg | 2,000 mg |
| Pregnant, 14 to 18 | 80 mg | 1,800 mg |
| Pregnant, 19 to 30 | 85 mg | 2,000 mg |
| Pregnant, 31 to 50 | 85 mg | 2,000 mg |
| Breastfeeding, 14 to 18 | 115 mg | 1,800 mg |
| Breastfeeding, 19 to 30 | 120 mg | 2,000 mg |
| Breastfeeding, 31 to 50 | 120 mg | 2,000 mg |
Vitamin D
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 15 mcg | 63 mcg |
| Children 4 to 8 | 15 mcg | 75 mcg |
| Boys 9 to 13 | 15 mcg | 100 mcg |
| Boys 14 to 18 | 15 mcg | 100 mcg |
| Men 19 to 30 | 15 mcg | 100 mcg |
| Men 31 to 50 | 15 mcg | 100 mcg |
| Men 51 to 70 | 15 mcg | 100 mcg |
| Men 71 and older | 20 mcg | 100 mcg |
| Girls 9 to 13 | 15 mcg | 100 mcg |
| Girls 14 to 18 | 15 mcg | 100 mcg |
| Women 19 to 30 | 15 mcg | 100 mcg |
| Women 31 to 50 | 15 mcg | 100 mcg |
| Women 51 to 70 | 15 mcg | 100 mcg |
| Women 71 and older | 20 mcg | 100 mcg |
| Pregnant, 14 to 18 | 15 mcg | 100 mcg |
| Pregnant, 19 to 30 | 15 mcg | 100 mcg |
| Pregnant, 31 to 50 | 15 mcg | 100 mcg |
| Breastfeeding, 14 to 18 | 15 mcg | 100 mcg |
| Breastfeeding, 19 to 30 | 15 mcg | 100 mcg |
| Breastfeeding, 31 to 50 | 15 mcg | 100 mcg |
Vitamin B6
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 0.5 mg | 30 mg |
| Children 4 to 8 | 0.6 mg | 40 mg |
| Boys 9 to 13 | 1 mg | 60 mg |
| Boys 14 to 18 | 1.3 mg | 80 mg |
| Men 19 to 30 | 1.3 mg | 100 mg |
| Men 31 to 50 | 1.3 mg | 100 mg |
| Men 51 to 70 | 1.7 mg | 100 mg |
| Men 71 and older | 1.7 mg | 100 mg |
| Girls 9 to 13 | 1 mg | 60 mg |
| Girls 14 to 18 | 1.2 mg | 80 mg |
| Women 19 to 30 | 1.3 mg | 100 mg |
| Women 31 to 50 | 1.3 mg | 100 mg |
| Women 51 to 70 | 1.5 mg | 100 mg |
| Women 71 and older | 1.5 mg | 100 mg |
| Pregnant, 14 to 18 | 1.9 mg | 80 mg |
| Pregnant, 19 to 30 | 1.9 mg | 100 mg |
| Pregnant, 31 to 50 | 1.9 mg | 100 mg |
| Breastfeeding, 14 to 18 | 2 mg | 80 mg |
| Breastfeeding, 19 to 30 | 2 mg | 100 mg |
| Breastfeeding, 31 to 50 | 2 mg | 100 mg |
Vitamin E
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 6 mg | 200 mg |
| Children 4 to 8 | 7 mg | 300 mg |
| Boys 9 to 13 | 11 mg | 600 mg |
| Boys 14 to 18 | 15 mg | 800 mg |
| Men 19 to 30 | 15 mg | 1,000 mg |
| Men 31 to 50 | 15 mg | 1,000 mg |
| Men 51 to 70 | 15 mg | 1,000 mg |
| Men 71 and older | 15 mg | 1,000 mg |
| Girls 9 to 13 | 11 mg | 600 mg |
| Girls 14 to 18 | 15 mg | 800 mg |
| Women 19 to 30 | 15 mg | 1,000 mg |
| Women 31 to 50 | 15 mg | 1,000 mg |
| Women 51 to 70 | 15 mg | 1,000 mg |
| Women 71 and older | 15 mg | 1,000 mg |
| Pregnant, 14 to 18 | 15 mg | 800 mg |
| Pregnant, 19 to 30 | 15 mg | 1,000 mg |
| Pregnant, 31 to 50 | 15 mg | 1,000 mg |
| Breastfeeding, 14 to 18 | 19 mg | 800 mg |
| Breastfeeding, 19 to 30 | 19 mg | 1,000 mg |
| Breastfeeding, 31 to 50 | 19 mg | 1,000 mg |
Supplements only. Vitamin E from food does not count toward this limit.
Vitamin K
| Age group | Per day |
|---|---|
| Children 1 to 3 | 30 mcg |
| Children 4 to 8 | 55 mcg |
| Boys 9 to 13 | 60 mcg |
| Boys 14 to 18 | 75 mcg |
| Men 19 to 30 | 120 mcg |
| Men 31 to 50 | 120 mcg |
| Men 51 to 70 | 120 mcg |
| Men 71 and older | 120 mcg |
| Girls 9 to 13 | 60 mcg |
| Girls 14 to 18 | 75 mcg |
| Women 19 to 30 | 90 mcg |
| Women 31 to 50 | 90 mcg |
| Women 51 to 70 | 90 mcg |
| Women 71 and older | 90 mcg |
| Pregnant, 14 to 18 | 75 mcg |
| Pregnant, 19 to 30 | 90 mcg |
| Pregnant, 31 to 50 | 90 mcg |
| Breastfeeding, 14 to 18 | 75 mcg |
| Breastfeeding, 19 to 30 | 90 mcg |
| Breastfeeding, 31 to 50 | 90 mcg |
No upper limit has been set for this nutrient.
Thiamin (B1)
| Age group | Per day |
|---|---|
| Children 1 to 3 | 0.5 mg |
| Children 4 to 8 | 0.6 mg |
| Boys 9 to 13 | 0.9 mg |
| Boys 14 to 18 | 1.2 mg |
| Men 19 to 30 | 1.2 mg |
| Men 31 to 50 | 1.2 mg |
| Men 51 to 70 | 1.2 mg |
| Men 71 and older | 1.2 mg |
| Girls 9 to 13 | 0.9 mg |
| Girls 14 to 18 | 1 mg |
| Women 19 to 30 | 1.1 mg |
| Women 31 to 50 | 1.1 mg |
| Women 51 to 70 | 1.1 mg |
| Women 71 and older | 1.1 mg |
| Pregnant, 14 to 18 | 1.4 mg |
| Pregnant, 19 to 30 | 1.4 mg |
| Pregnant, 31 to 50 | 1.4 mg |
| Breastfeeding, 14 to 18 | 1.4 mg |
| Breastfeeding, 19 to 30 | 1.4 mg |
| Breastfeeding, 31 to 50 | 1.4 mg |
No upper limit has been set for this nutrient.
Vitamin B12
| Age group | Per day |
|---|---|
| Children 1 to 3 | 0.9 mcg |
| Children 4 to 8 | 1.2 mcg |
| Boys 9 to 13 | 1.8 mcg |
| Boys 14 to 18 | 2.4 mcg |
| Men 19 to 30 | 2.4 mcg |
| Men 31 to 50 | 2.4 mcg |
| Men 51 to 70 | 2.4 mcg |
| Men 71 and older | 2.4 mcg |
| Girls 9 to 13 | 1.8 mcg |
| Girls 14 to 18 | 2.4 mcg |
| Women 19 to 30 | 2.4 mcg |
| Women 31 to 50 | 2.4 mcg |
| Women 51 to 70 | 2.4 mcg |
| Women 71 and older | 2.4 mcg |
| Pregnant, 14 to 18 | 2.6 mcg |
| Pregnant, 19 to 30 | 2.6 mcg |
| Pregnant, 31 to 50 | 2.6 mcg |
| Breastfeeding, 14 to 18 | 2.8 mcg |
| Breastfeeding, 19 to 30 | 2.8 mcg |
| Breastfeeding, 31 to 50 | 2.8 mcg |
No upper limit has been set for this nutrient.
Riboflavin (B2)
| Age group | Per day |
|---|---|
| Children 1 to 3 | 0.5 mg |
| Children 4 to 8 | 0.6 mg |
| Boys 9 to 13 | 0.9 mg |
| Boys 14 to 18 | 1.3 mg |
| Men 19 to 30 | 1.3 mg |
| Men 31 to 50 | 1.3 mg |
| Men 51 to 70 | 1.3 mg |
| Men 71 and older | 1.3 mg |
| Girls 9 to 13 | 0.9 mg |
| Girls 14 to 18 | 1 mg |
| Women 19 to 30 | 1.1 mg |
| Women 31 to 50 | 1.1 mg |
| Women 51 to 70 | 1.1 mg |
| Women 71 and older | 1.1 mg |
| Pregnant, 14 to 18 | 1.4 mg |
| Pregnant, 19 to 30 | 1.4 mg |
| Pregnant, 31 to 50 | 1.4 mg |
| Breastfeeding, 14 to 18 | 1.6 mg |
| Breastfeeding, 19 to 30 | 1.6 mg |
| Breastfeeding, 31 to 50 | 1.6 mg |
No upper limit has been set for this nutrient.
Folate
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 150 mcg | 300 mcg |
| Children 4 to 8 | 200 mcg | 400 mcg |
| Boys 9 to 13 | 300 mcg | 600 mcg |
| Boys 14 to 18 | 400 mcg | 800 mcg |
| Men 19 to 30 | 400 mcg | 1,000 mcg |
| Men 31 to 50 | 400 mcg | 1,000 mcg |
| Men 51 to 70 | 400 mcg | 1,000 mcg |
| Men 71 and older | 400 mcg | 1,000 mcg |
| Girls 9 to 13 | 300 mcg | 600 mcg |
| Girls 14 to 18 | 400 mcg | 800 mcg |
| Women 19 to 30 | 400 mcg | 1,000 mcg |
| Women 31 to 50 | 400 mcg | 1,000 mcg |
| Women 51 to 70 | 400 mcg | 1,000 mcg |
| Women 71 and older | 400 mcg | 1,000 mcg |
| Pregnant, 14 to 18 | 600 mcg | 800 mcg |
| Pregnant, 19 to 30 | 600 mcg | 1,000 mcg |
| Pregnant, 31 to 50 | 600 mcg | 1,000 mcg |
| Breastfeeding, 14 to 18 | 500 mcg | 800 mcg |
| Breastfeeding, 19 to 30 | 500 mcg | 1,000 mcg |
| Breastfeeding, 31 to 50 | 500 mcg | 1,000 mcg |
Supplements and fortified foods only. Amounts from ordinary food do not count toward this limit.
Niacin (B3)
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 6 mg | 10 mg |
| Children 4 to 8 | 8 mg | 15 mg |
| Boys 9 to 13 | 12 mg | 20 mg |
| Boys 14 to 18 | 16 mg | 30 mg |
| Men 19 to 30 | 16 mg | 35 mg |
| Men 31 to 50 | 16 mg | 35 mg |
| Men 51 to 70 | 16 mg | 35 mg |
| Men 71 and older | 16 mg | 35 mg |
| Girls 9 to 13 | 12 mg | 20 mg |
| Girls 14 to 18 | 14 mg | 30 mg |
| Women 19 to 30 | 14 mg | 35 mg |
| Women 31 to 50 | 14 mg | 35 mg |
| Women 51 to 70 | 14 mg | 35 mg |
| Women 71 and older | 14 mg | 35 mg |
| Pregnant, 14 to 18 | 18 mg | 30 mg |
| Pregnant, 19 to 30 | 18 mg | 35 mg |
| Pregnant, 31 to 50 | 18 mg | 35 mg |
| Breastfeeding, 14 to 18 | 17 mg | 30 mg |
| Breastfeeding, 19 to 30 | 17 mg | 35 mg |
| Breastfeeding, 31 to 50 | 17 mg | 35 mg |
Supplements and fortified foods only. Amounts from ordinary food do not count toward this limit.
Choline
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 200 mg | 1,000 mg |
| Children 4 to 8 | 250 mg | 1,000 mg |
| Boys 9 to 13 | 375 mg | 2,000 mg |
| Boys 14 to 18 | 550 mg | 3,000 mg |
| Men 19 to 30 | 550 mg | 3,500 mg |
| Men 31 to 50 | 550 mg | 3,500 mg |
| Men 51 to 70 | 550 mg | 3,500 mg |
| Men 71 and older | 550 mg | 3,500 mg |
| Girls 9 to 13 | 375 mg | 2,000 mg |
| Girls 14 to 18 | 400 mg | 3,000 mg |
| Women 19 to 30 | 425 mg | 3,500 mg |
| Women 31 to 50 | 425 mg | 3,500 mg |
| Women 51 to 70 | 425 mg | 3,500 mg |
| Women 71 and older | 425 mg | 3,500 mg |
| Pregnant, 14 to 18 | 450 mg | 3,000 mg |
| Pregnant, 19 to 30 | 450 mg | 3,500 mg |
| Pregnant, 31 to 50 | 450 mg | 3,500 mg |
| Breastfeeding, 14 to 18 | 550 mg | 3,000 mg |
| Breastfeeding, 19 to 30 | 550 mg | 3,500 mg |
| Breastfeeding, 31 to 50 | 550 mg | 3,500 mg |
Pantothenic acid (B5)
| Age group | Per day |
|---|---|
| Children 1 to 3 | 2 mg |
| Children 4 to 8 | 3 mg |
| Boys 9 to 13 | 4 mg |
| Boys 14 to 18 | 5 mg |
| Men 19 to 30 | 5 mg |
| Men 31 to 50 | 5 mg |
| Men 51 to 70 | 5 mg |
| Men 71 and older | 5 mg |
| Girls 9 to 13 | 4 mg |
| Girls 14 to 18 | 5 mg |
| Women 19 to 30 | 5 mg |
| Women 31 to 50 | 5 mg |
| Women 51 to 70 | 5 mg |
| Women 71 and older | 5 mg |
| Pregnant, 14 to 18 | 6 mg |
| Pregnant, 19 to 30 | 6 mg |
| Pregnant, 31 to 50 | 6 mg |
| Breastfeeding, 14 to 18 | 7 mg |
| Breastfeeding, 19 to 30 | 7 mg |
| Breastfeeding, 31 to 50 | 7 mg |
No upper limit has been set for this nutrient.
Biotin (B7)
| Age group | Per day |
|---|---|
| Children 1 to 3 | 8 mcg |
| Children 4 to 8 | 12 mcg |
| Boys 9 to 13 | 20 mcg |
| Boys 14 to 18 | 25 mcg |
| Men 19 to 30 | 30 mcg |
| Men 31 to 50 | 30 mcg |
| Men 51 to 70 | 30 mcg |
| Men 71 and older | 30 mcg |
| Girls 9 to 13 | 20 mcg |
| Girls 14 to 18 | 25 mcg |
| Women 19 to 30 | 30 mcg |
| Women 31 to 50 | 30 mcg |
| Women 51 to 70 | 30 mcg |
| Women 71 and older | 30 mcg |
| Pregnant, 14 to 18 | 30 mcg |
| Pregnant, 19 to 30 | 30 mcg |
| Pregnant, 31 to 50 | 30 mcg |
| Breastfeeding, 14 to 18 | 35 mcg |
| Breastfeeding, 19 to 30 | 35 mcg |
| Breastfeeding, 31 to 50 | 35 mcg |
No upper limit has been set for this nutrient.
Calcium
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 700 mg | 2,500 mg |
| Children 4 to 8 | 1,000 mg | 2,500 mg |
| Boys 9 to 13 | 1,300 mg | 3,000 mg |
| Boys 14 to 18 | 1,300 mg | 3,000 mg |
| Men 19 to 30 | 1,000 mg | 2,500 mg |
| Men 31 to 50 | 1,000 mg | 2,500 mg |
| Men 51 to 70 | 1,000 mg | 2,000 mg |
| Men 71 and older | 1,200 mg | 2,000 mg |
| Girls 9 to 13 | 1,300 mg | 3,000 mg |
| Girls 14 to 18 | 1,300 mg | 3,000 mg |
| Women 19 to 30 | 1,000 mg | 2,500 mg |
| Women 31 to 50 | 1,000 mg | 2,500 mg |
| Women 51 to 70 | 1,200 mg | 2,000 mg |
| Women 71 and older | 1,200 mg | 2,000 mg |
| Pregnant, 14 to 18 | 1,300 mg | 3,000 mg |
| Pregnant, 19 to 30 | 1,000 mg | 2,500 mg |
| Pregnant, 31 to 50 | 1,000 mg | 2,500 mg |
| Breastfeeding, 14 to 18 | 1,300 mg | 3,000 mg |
| Breastfeeding, 19 to 30 | 1,000 mg | 2,500 mg |
| Breastfeeding, 31 to 50 | 1,000 mg | 2,500 mg |
Chloride
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 1.5 g | 2.3 g |
| Children 4 to 8 | 1.9 g | 2.9 g |
| Boys 9 to 13 | 2.3 g | 3.4 g |
| Boys 14 to 18 | 2.3 g | 3.6 g |
| Men 19 to 30 | 2.3 g | 3.6 g |
| Men 31 to 50 | 2.3 g | 3.6 g |
| Men 51 to 70 | 2 g | 3.6 g |
| Men 71 and older | 1.8 g | 3.6 g |
| Girls 9 to 13 | 2.3 g | 3.4 g |
| Girls 14 to 18 | 2.3 g | 3.6 g |
| Women 19 to 30 | 2.3 g | 3.6 g |
| Women 31 to 50 | 2.3 g | 3.6 g |
| Women 51 to 70 | 2 g | 3.6 g |
| Women 71 and older | 1.8 g | 3.6 g |
| Pregnant, 14 to 18 | 2.3 g | 3.6 g |
| Pregnant, 19 to 30 | 2.3 g | 3.6 g |
| Pregnant, 31 to 50 | 2.3 g | 3.6 g |
| Breastfeeding, 14 to 18 | 2.3 g | 3.6 g |
| Breastfeeding, 19 to 30 | 2.3 g | 3.6 g |
| Breastfeeding, 31 to 50 | 2.3 g | 3.6 g |
Chromium
| Age group | Per day |
|---|---|
| Children 1 to 3 | 11 mcg |
| Children 4 to 8 | 15 mcg |
| Boys 9 to 13 | 25 mcg |
| Boys 14 to 18 | 35 mcg |
| Men 19 to 30 | 35 mcg |
| Men 31 to 50 | 35 mcg |
| Men 51 to 70 | 30 mcg |
| Men 71 and older | 30 mcg |
| Girls 9 to 13 | 21 mcg |
| Girls 14 to 18 | 24 mcg |
| Women 19 to 30 | 25 mcg |
| Women 31 to 50 | 25 mcg |
| Women 51 to 70 | 20 mcg |
| Women 71 and older | 20 mcg |
| Pregnant, 14 to 18 | 29 mcg |
| Pregnant, 19 to 30 | 30 mcg |
| Pregnant, 31 to 50 | 30 mcg |
| Breastfeeding, 14 to 18 | 44 mcg |
| Breastfeeding, 19 to 30 | 45 mcg |
| Breastfeeding, 31 to 50 | 45 mcg |
No upper limit has been set for this nutrient.
Copper
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 340 mcg | 1,000 mcg |
| Children 4 to 8 | 440 mcg | 3,000 mcg |
| Boys 9 to 13 | 700 mcg | 5,000 mcg |
| Boys 14 to 18 | 890 mcg | 8,000 mcg |
| Men 19 to 30 | 900 mcg | 10,000 mcg |
| Men 31 to 50 | 900 mcg | 10,000 mcg |
| Men 51 to 70 | 900 mcg | 10,000 mcg |
| Men 71 and older | 900 mcg | 10,000 mcg |
| Girls 9 to 13 | 700 mcg | 5,000 mcg |
| Girls 14 to 18 | 890 mcg | 8,000 mcg |
| Women 19 to 30 | 900 mcg | 10,000 mcg |
| Women 31 to 50 | 900 mcg | 10,000 mcg |
| Women 51 to 70 | 900 mcg | 10,000 mcg |
| Women 71 and older | 900 mcg | 10,000 mcg |
| Pregnant, 14 to 18 | 1,000 mcg | 8,000 mcg |
| Pregnant, 19 to 30 | 1,000 mcg | 10,000 mcg |
| Pregnant, 31 to 50 | 1,000 mcg | 10,000 mcg |
| Breastfeeding, 14 to 18 | 1,300 mcg | 8,000 mcg |
| Breastfeeding, 19 to 30 | 1,300 mcg | 10,000 mcg |
| Breastfeeding, 31 to 50 | 1,300 mcg | 10,000 mcg |
Fluoride
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 0.7 mg | 1.3 mg |
| Children 4 to 8 | 1 mg | 2.2 mg |
| Boys 9 to 13 | 2 mg | 10 mg |
| Boys 14 to 18 | 3 mg | 10 mg |
| Men 19 to 30 | 4 mg | 10 mg |
| Men 31 to 50 | 4 mg | 10 mg |
| Men 51 to 70 | 4 mg | 10 mg |
| Men 71 and older | 4 mg | 10 mg |
| Girls 9 to 13 | 2 mg | 10 mg |
| Girls 14 to 18 | 3 mg | 10 mg |
| Women 19 to 30 | 3 mg | 10 mg |
| Women 31 to 50 | 3 mg | 10 mg |
| Women 51 to 70 | 3 mg | 10 mg |
| Women 71 and older | 3 mg | 10 mg |
| Pregnant, 14 to 18 | 3 mg | 10 mg |
| Pregnant, 19 to 30 | 3 mg | 10 mg |
| Pregnant, 31 to 50 | 3 mg | 10 mg |
| Breastfeeding, 14 to 18 | 3 mg | 10 mg |
| Breastfeeding, 19 to 30 | 3 mg | 10 mg |
| Breastfeeding, 31 to 50 | 3 mg | 10 mg |
Iodine
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 90 mcg | 200 mcg |
| Children 4 to 8 | 90 mcg | 300 mcg |
| Boys 9 to 13 | 120 mcg | 600 mcg |
| Boys 14 to 18 | 150 mcg | 900 mcg |
| Men 19 to 30 | 150 mcg | 1,100 mcg |
| Men 31 to 50 | 150 mcg | 1,100 mcg |
| Men 51 to 70 | 150 mcg | 1,100 mcg |
| Men 71 and older | 150 mcg | 1,100 mcg |
| Girls 9 to 13 | 120 mcg | 600 mcg |
| Girls 14 to 18 | 150 mcg | 900 mcg |
| Women 19 to 30 | 150 mcg | 1,100 mcg |
| Women 31 to 50 | 150 mcg | 1,100 mcg |
| Women 51 to 70 | 150 mcg | 1,100 mcg |
| Women 71 and older | 150 mcg | 1,100 mcg |
| Pregnant, 14 to 18 | 220 mcg | 900 mcg |
| Pregnant, 19 to 30 | 220 mcg | 1,100 mcg |
| Pregnant, 31 to 50 | 220 mcg | 1,100 mcg |
| Breastfeeding, 14 to 18 | 290 mcg | 900 mcg |
| Breastfeeding, 19 to 30 | 290 mcg | 1,100 mcg |
| Breastfeeding, 31 to 50 | 290 mcg | 1,100 mcg |
Iron
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 7 mg | 40 mg |
| Children 4 to 8 | 10 mg | 40 mg |
| Boys 9 to 13 | 8 mg | 40 mg |
| Boys 14 to 18 | 11 mg | 45 mg |
| Men 19 to 30 | 8 mg | 45 mg |
| Men 31 to 50 | 8 mg | 45 mg |
| Men 51 to 70 | 8 mg | 45 mg |
| Men 71 and older | 8 mg | 45 mg |
| Girls 9 to 13 | 8 mg | 40 mg |
| Girls 14 to 18 | 15 mg | 45 mg |
| Women 19 to 30 | 18 mg | 45 mg |
| Women 31 to 50 | 18 mg | 45 mg |
| Women 51 to 70 | 8 mg | 45 mg |
| Women 71 and older | 8 mg | 45 mg |
| Pregnant, 14 to 18 | 27 mg | 45 mg |
| Pregnant, 19 to 30 | 27 mg | 45 mg |
| Pregnant, 31 to 50 | 27 mg | 45 mg |
| Breastfeeding, 14 to 18 | 10 mg | 45 mg |
| Breastfeeding, 19 to 30 | 9 mg | 45 mg |
| Breastfeeding, 31 to 50 | 9 mg | 45 mg |
Magnesium
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 80 mg | 65 mg |
| Children 4 to 8 | 130 mg | 110 mg |
| Boys 9 to 13 | 240 mg | 350 mg |
| Boys 14 to 18 | 410 mg | 350 mg |
| Men 19 to 30 | 400 mg | 350 mg |
| Men 31 to 50 | 420 mg | 350 mg |
| Men 51 to 70 | 420 mg | 350 mg |
| Men 71 and older | 420 mg | 350 mg |
| Girls 9 to 13 | 240 mg | 350 mg |
| Girls 14 to 18 | 360 mg | 350 mg |
| Women 19 to 30 | 310 mg | 350 mg |
| Women 31 to 50 | 320 mg | 350 mg |
| Women 51 to 70 | 320 mg | 350 mg |
| Women 71 and older | 320 mg | 350 mg |
| Pregnant, 14 to 18 | 400 mg | 350 mg |
| Pregnant, 19 to 30 | 350 mg | 350 mg |
| Pregnant, 31 to 50 | 360 mg | 350 mg |
| Breastfeeding, 14 to 18 | 360 mg | 350 mg |
| Breastfeeding, 19 to 30 | 310 mg | 350 mg |
| Breastfeeding, 31 to 50 | 320 mg | 350 mg |
Supplements only. Magnesium from food and water does not count toward this limit.
Manganese
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 1.2 mg | 2 mg |
| Children 4 to 8 | 1.5 mg | 3 mg |
| Boys 9 to 13 | 1.9 mg | 6 mg |
| Boys 14 to 18 | 2.2 mg | 9 mg |
| Men 19 to 30 | 2.3 mg | 11 mg |
| Men 31 to 50 | 2.3 mg | 11 mg |
| Men 51 to 70 | 2.3 mg | 11 mg |
| Men 71 and older | 2.3 mg | 11 mg |
| Girls 9 to 13 | 1.6 mg | 6 mg |
| Girls 14 to 18 | 1.6 mg | 9 mg |
| Women 19 to 30 | 1.8 mg | 11 mg |
| Women 31 to 50 | 1.8 mg | 11 mg |
| Women 51 to 70 | 1.8 mg | 11 mg |
| Women 71 and older | 1.8 mg | 11 mg |
| Pregnant, 14 to 18 | 2 mg | 9 mg |
| Pregnant, 19 to 30 | 2 mg | 11 mg |
| Pregnant, 31 to 50 | 2 mg | 11 mg |
| Breastfeeding, 14 to 18 | 2.6 mg | 9 mg |
| Breastfeeding, 19 to 30 | 2.6 mg | 11 mg |
| Breastfeeding, 31 to 50 | 2.6 mg | 11 mg |
Molybdenum
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 17 mcg | 300 mcg |
| Children 4 to 8 | 22 mcg | 600 mcg |
| Boys 9 to 13 | 34 mcg | 1,100 mcg |
| Boys 14 to 18 | 43 mcg | 1,700 mcg |
| Men 19 to 30 | 45 mcg | 2,000 mcg |
| Men 31 to 50 | 45 mcg | 2,000 mcg |
| Men 51 to 70 | 45 mcg | 2,000 mcg |
| Men 71 and older | 45 mcg | 2,000 mcg |
| Girls 9 to 13 | 34 mcg | 1,100 mcg |
| Girls 14 to 18 | 43 mcg | 1,700 mcg |
| Women 19 to 30 | 45 mcg | 2,000 mcg |
| Women 31 to 50 | 45 mcg | 2,000 mcg |
| Women 51 to 70 | 45 mcg | 2,000 mcg |
| Women 71 and older | 45 mcg | 2,000 mcg |
| Pregnant, 14 to 18 | 50 mcg | 1,700 mcg |
| Pregnant, 19 to 30 | 50 mcg | 2,000 mcg |
| Pregnant, 31 to 50 | 50 mcg | 2,000 mcg |
| Breastfeeding, 14 to 18 | 50 mcg | 1,700 mcg |
| Breastfeeding, 19 to 30 | 50 mcg | 2,000 mcg |
| Breastfeeding, 31 to 50 | 50 mcg | 2,000 mcg |
Phosphorus
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 460 mg | 3,000 mg |
| Children 4 to 8 | 500 mg | 3,000 mg |
| Boys 9 to 13 | 1,250 mg | 4,000 mg |
| Boys 14 to 18 | 1,250 mg | 4,000 mg |
| Men 19 to 30 | 700 mg | 4,000 mg |
| Men 31 to 50 | 700 mg | 4,000 mg |
| Men 51 to 70 | 700 mg | 4,000 mg |
| Men 71 and older | 700 mg | 3,000 mg |
| Girls 9 to 13 | 1,250 mg | 4,000 mg |
| Girls 14 to 18 | 1,250 mg | 4,000 mg |
| Women 19 to 30 | 700 mg | 4,000 mg |
| Women 31 to 50 | 700 mg | 4,000 mg |
| Women 51 to 70 | 700 mg | 4,000 mg |
| Women 71 and older | 700 mg | 3,000 mg |
| Pregnant, 14 to 18 | 1,250 mg | 3,500 mg |
| Pregnant, 19 to 30 | 700 mg | 3,500 mg |
| Pregnant, 31 to 50 | 700 mg | 3,500 mg |
| Breastfeeding, 14 to 18 | 1,250 mg | 4,000 mg |
| Breastfeeding, 19 to 30 | 700 mg | 4,000 mg |
| Breastfeeding, 31 to 50 | 700 mg | 4,000 mg |
Potassium
| Age group | Per day |
|---|---|
| Children 1 to 3 | 2,000 mg |
| Children 4 to 8 | 2,300 mg |
| Boys 9 to 13 | 2,500 mg |
| Boys 14 to 18 | 3,000 mg |
| Men 19 to 30 | 3,400 mg |
| Men 31 to 50 | 3,400 mg |
| Men 51 to 70 | 3,400 mg |
| Men 71 and older | 3,400 mg |
| Girls 9 to 13 | 2,300 mg |
| Girls 14 to 18 | 2,300 mg |
| Women 19 to 30 | 2,600 mg |
| Women 31 to 50 | 2,600 mg |
| Women 51 to 70 | 2,600 mg |
| Women 71 and older | 2,600 mg |
| Pregnant, 14 to 18 | 2,600 mg |
| Pregnant, 19 to 30 | 2,900 mg |
| Pregnant, 31 to 50 | 2,900 mg |
| Breastfeeding, 14 to 18 | 2,500 mg |
| Breastfeeding, 19 to 30 | 2,800 mg |
| Breastfeeding, 31 to 50 | 2,800 mg |
No upper limit has been set for this nutrient.
Selenium
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 20 mcg | 90 mcg |
| Children 4 to 8 | 30 mcg | 150 mcg |
| Boys 9 to 13 | 40 mcg | 280 mcg |
| Boys 14 to 18 | 55 mcg | 400 mcg |
| Men 19 to 30 | 55 mcg | 400 mcg |
| Men 31 to 50 | 55 mcg | 400 mcg |
| Men 51 to 70 | 55 mcg | 400 mcg |
| Men 71 and older | 55 mcg | 400 mcg |
| Girls 9 to 13 | 40 mcg | 280 mcg |
| Girls 14 to 18 | 55 mcg | 400 mcg |
| Women 19 to 30 | 55 mcg | 400 mcg |
| Women 31 to 50 | 55 mcg | 400 mcg |
| Women 51 to 70 | 55 mcg | 400 mcg |
| Women 71 and older | 55 mcg | 400 mcg |
| Pregnant, 14 to 18 | 60 mcg | 400 mcg |
| Pregnant, 19 to 30 | 60 mcg | 400 mcg |
| Pregnant, 31 to 50 | 60 mcg | 400 mcg |
| Breastfeeding, 14 to 18 | 70 mcg | 400 mcg |
| Breastfeeding, 19 to 30 | 70 mcg | 400 mcg |
| Breastfeeding, 31 to 50 | 70 mcg | 400 mcg |
Sodium
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 800 mg | 1,200 mg |
| Children 4 to 8 | 1,000 mg | 1,500 mg |
| Boys 9 to 13 | 1,200 mg | 1,800 mg |
| Boys 14 to 18 | 1,500 mg | 2,300 mg |
| Men 19 to 30 | 1,500 mg | 2,300 mg |
| Men 31 to 50 | 1,500 mg | 2,300 mg |
| Men 51 to 70 | 1,500 mg | 2,300 mg |
| Men 71 and older | 1,500 mg | 2,300 mg |
| Girls 9 to 13 | 1,200 mg | 1,800 mg |
| Girls 14 to 18 | 1,500 mg | 2,300 mg |
| Women 19 to 30 | 1,500 mg | 2,300 mg |
| Women 31 to 50 | 1,500 mg | 2,300 mg |
| Women 51 to 70 | 1,500 mg | 2,300 mg |
| Women 71 and older | 1,500 mg | 2,300 mg |
| Pregnant, 14 to 18 | 1,500 mg | 2,300 mg |
| Pregnant, 19 to 30 | 1,500 mg | 2,300 mg |
| Pregnant, 31 to 50 | 1,500 mg | 2,300 mg |
| Breastfeeding, 14 to 18 | 1,500 mg | 2,300 mg |
| Breastfeeding, 19 to 30 | 1,500 mg | 2,300 mg |
| Breastfeeding, 31 to 50 | 1,500 mg | 2,300 mg |
For sodium, the upper number is a CDRR: the amount to stay under to lower the risk of chronic disease.
Zinc
| Age group | Per day | Upper guidance |
|---|---|---|
| Children 1 to 3 | 3 mg | 7 mg |
| Children 4 to 8 | 5 mg | 12 mg |
| Boys 9 to 13 | 8 mg | 23 mg |
| Boys 14 to 18 | 11 mg | 34 mg |
| Men 19 to 30 | 11 mg | 40 mg |
| Men 31 to 50 | 11 mg | 40 mg |
| Men 51 to 70 | 11 mg | 40 mg |
| Men 71 and older | 11 mg | 40 mg |
| Girls 9 to 13 | 8 mg | 23 mg |
| Girls 14 to 18 | 9 mg | 34 mg |
| Women 19 to 30 | 8 mg | 40 mg |
| Women 31 to 50 | 8 mg | 40 mg |
| Women 51 to 70 | 8 mg | 40 mg |
| Women 71 and older | 8 mg | 40 mg |
| Pregnant, 14 to 18 | 12 mg | 34 mg |
| Pregnant, 19 to 30 | 11 mg | 40 mg |
| Pregnant, 31 to 50 | 11 mg | 40 mg |
| Breastfeeding, 14 to 18 | 13 mg | 34 mg |
| Breastfeeding, 19 to 30 | 12 mg | 40 mg |
| Breastfeeding, 31 to 50 | 12 mg | 40 mg |
DRI calculator FAQ
What is DRI?
DRI stands for Dietary Reference Intakes, a set of daily nutrient recommendations published by the National Academies of Sciences. The DRI Calculator personalizes those recommendations to your age, sex, height, weight, activity level, and life stage, covering 14 vitamins, 15 essential minerals, and macronutrients.
DRI vs RDA: what's the difference?
The RDA is one of the DRIs: the daily amount that meets the needs of 97 to 98% of healthy people. DRI is the name for the whole set: the EAR (Estimated Average Requirement), the RDA, the AI (Adequate Intake, used when an RDA can't be set), the UL (Tolerable Upper Intake Level) and the AMDR (Acceptable Macronutrient Distribution Range). Your results show the RDA or AI for every nutrient, the UL for the nutrients that have one, and the AMDR for carbohydrate and fat.
What is the EAR (Estimated Average Requirement)?
The EAR is the daily amount that meets the needs of half the healthy people in a group. The RDA is set above it so that it covers nearly everyone (97 to 98%). Experts use the EAR to check the diets of whole groups, so this calculator shows the RDA, the number to aim for yourself.
How is DRI different from MyPlate?
MyPlate tells you how much of each food group to eat (cups of vegetables, ounces of grains). DRI tells you the specific nutrients those foods need to provide: milligrams of magnesium, micrograms of vitamin B12. Use MyPlate to plan meals; use DRI to check whether your meals meet your nutrient needs.
Who are the DRI values for?
Healthy people of every age, from babies to older adults, and during pregnancy and breastfeeding. This calculator covers age 1 and up. If a health condition changes what you need, ask your doctor or a dietitian for your own targets.
How accurate is this calculator for me?
The recommendations are population averages tuned to age, sex, and life stage, designed to cover the needs of nearly all healthy people. They're a strong starting point, not a clinical prescription. If you have a medical condition, are pregnant or lactating, or take medications that affect nutrient absorption, talk to a registered dietitian or doctor for personalized targets.
Where does this data come from?
Every value comes from the Dietary Reference Intakes the National Academies of Sciences, Engineering, and Medicine published between 1997 and 2023. Calories use the IOM 2005 equations unless you choose the NASEM 2023 equations under Advanced. Vitamins and minerals use the latest report for each nutrient. The methodology page lists every source.
Is this an official USDA DRI calculator?
No. MyPlate.food is independent and not affiliated with the USDA or the National Academies. It uses the same National Academies values and rules as the USDA's DRI Calculator for Healthcare Professionals, so for the same person you get the same protein and the same recommended vitamin and mineral amounts. Calories and fiber match too when you choose the NASEM 2023 equations under Advanced.
Is there a DRI calculator for healthcare professionals?
Yes. The USDA's National Agricultural Library runs the DRI Calculator for Healthcare Professionals at nal.usda.gov. This calculator gives the same protein and recommended vitamin and mineral amounts, and the same calories and fiber with the NASEM 2023 equations. It also puts all 29 vitamin and mineral targets on one printable, plain-English page you can share with a patient or a class.
How do I find my recommended daily intake?
Enter your age, sex, height, weight, activity level, and life stage. The DRI Calculator returns your recommended daily intake (RDA or Adequate Intake) for 14 vitamins and 15 minerals, your macronutrient ranges, and the upper limit (UL) for every nutrient that has one, free and on one page.
How much protein do I need a day?
Adults need 0.8 g of protein for every kilogram of body weight, about 0.36 g per pound. Children need more for their size: 1.05 g per kg at ages 1 to 3, 0.95 g at 4 to 13 and 0.85 g at 14 to 18. It is 1.1 g per kg from week 20 of pregnancy and 1.3 g while breastfeeding. This calculator does the math for your weight, and the protein calculator adds ranges for active people.
How much fiber do I need a day?
Aim for 14 g of fiber for every 1,000 calories you need. At typical calorie intakes that comes to 38 g a day for men and 25 g for women up to age 50, and 30 g and 21 g from 51. This calculator uses your own calorie estimate, so your number can be higher or lower.
What is the DRI for carbohydrates?
The National Academies set the carbohydrate RDA at 130 grams per day for everyone age 1 and older (the amount the brain needs as glucose), rising to 175 g in pregnancy and 210 g while lactating. The DRI also sets an AMDR of 45–65% of daily calories from carbohydrate; this calculator converts that percentage into your personal gram range from your estimated calorie needs.
Is the DRI the same as the % Daily Value on food labels?
No. The % Daily Value (%DV) on a Nutrition Facts label is based on the Daily Value: a single fixed reference the FDA sets for a 2,000-calorie diet, the same for almost everyone. A DRI is personalized to your age, sex, and life stage, so it's a more accurate daily target for you. This calculator gives your personal DRI; the label's %DV is a quick on-pack estimate.
How do I know if I take too much of a vitamin or mineral?
Add up what your supplements give you each day and compare it with the upper guidance in your results. For magnesium the limit counts supplements only, and for folate and niacin it counts supplements and fortified foods, so ordinary food does not count toward it. Talk to your doctor or pharmacist before going over an upper limit.
Can I use the DRI calculator to lose weight?
Yes. The calorie number is the amount that keeps your weight steady, so you lose weight by eating less than it. The calorie deficit calculator gives you a daily target for that. Your vitamin and mineral needs stay the same when you eat less, so choose foods that give more nutrients for fewer calories.
How do I turn my calories into food-group amounts?
Enter the same details in the MyPlate Plan calculator. It rounds your calories to the nearest MyPlate calorie level and shows how many cups of fruit, vegetables and dairy and how many ounces of grains and protein foods to eat each day.