View a full DRI-style sheet for macronutrients, vitamins, and key minerals matched to age, sex, and pregnancy or lactation stage.
Share this calculator
Profile
This page shows DRI-style target rows for healthy people. It does not replace personalised medical nutrition advice.
Result
This DRI sheet brings together macronutrient targets, vitamin rows, and mineral rows for the selected profile.
| Macronutrient | Basis | Target | Notes |
|---|---|---|---|
| Carbohydrate | RDA | 130 g | The carbohydrate DRI is a minimum intake target rather than a preferred total-carb prescription. |
| Total fibre | AI | 25 g | Fibre uses AI values rather than RDAs and differs by age, sex, and life stage. |
| Linoleic acid | AI | 12 g | Linoleic acid is the primary n-6 essential fatty acid and uses AI values. |
| Alpha-linolenic acid | AI | 1.1 g | Alpha-linolenic acid is the primary n-3 essential fatty acid, and about 10% of the AMDR can come from longer-chain omega-3 fats. |
| Carbohydrate AMDR | AMDR | 45 to 65 % of calories | AMDR rows describe the share of energy intake that can reasonably come from a macronutrient. |
| Fat AMDR | AMDR | 20 to 35 % of calories | Adults use a 20% to 35% AMDR for total fat, while children use higher ranges. |
| Protein AMDR | AMDR | 10 to 35 % of calories | The AMDR is more defensible here than the old reference-body-weight protein g/day row when body weight is not entered. |
| Vitamin | Basis | Target | Upper limit | Notes |
|---|---|---|---|---|
| Vitamin A | RDA | 700 mcg RAE | 3,000 mcg RAE | Retinol activity equivalents separate preformed vitamin A from carotenoid sources. |
| Vitamin C | RDA | 75 mg | 2,000 mg | Vitamin C reference values are higher for pregnancy and lactation. |
| Vitamin D | RDA | 15 mcg | 100 mcg | ODS uses updated calcium and vitamin D DRIs: 15 mcg for ages 1 to 70, 20 mcg above 70. |
| Vitamin E | RDA | 15 mg | 1,000 mg | Vitamin E recommendations use mg of alpha-tocopherol rather than IU. |
| Vitamin K | RDA | 90 mcg | No established UL | Vitamin K uses an AI rather than an RDA in the DRI tables. |
| Thiamin | RDA | 1.1 mg | No established UL | Thiamin needs increase modestly in pregnancy and lactation. |
| Riboflavin | RDA | 1.1 mg | No established UL | Riboflavin reference values remain low in absolute terms, so supplement labels can look very high. |
| Niacin | RDA | 14 mg NE | 35 mg NE | Niacin recommendations use niacin equivalents and the UL applies to supplemental or fortified forms. |
| Vitamin B6 | RDA | 1.3 mg | 100 mg | Vitamin B6 recommendations rise in older adults and in pregnancy or lactation. |
| Folate | RDA | 400 mcg DFE | 1,000 mcg DFE | Folate uses dietary folate equivalents and the periconception 400 mcg folic-acid note remains separate. |
| Vitamin B12 | RDA | 2.4 mcg | No established UL | Adults above 50 are often advised to rely on fortified foods or supplements because food-bound absorption can fall. |
| Pantothenic acid | RDA | 5 mg | No established UL | Pantothenic acid uses an AI rather than an RDA in the DRI tables. |
| Biotin | RDA | 30 mcg | No established UL | Biotin uses an AI and high-dose supplements can interfere with some lab tests. |
| Mineral | Basis | Target | Upper limit | Notes |
|---|---|---|---|---|
| Calcium | RDA | 1,000 mg | 2,500 mg | Calcium targets are updated from the modern calcium DRI review, with higher needs for women 51 to 70 and all adults over 70. |
| Iron | RDA | 18 mg | 45 mg | Iron requirements rise in adolescence, menstruating adults, and pregnancy, then fall again after menopause. |
| Magnesium | RDA | 310 mg | 350 mg | The magnesium UL applies to supplemental or pharmacologic magnesium, not to magnesium naturally present in food. |
| Phosphorus | RDA | 700 mg | 4,000 mg | Phosphorus targets peak during adolescence because rapid bone growth raises needs. |
| Potassium | AI | 2,600 mg | No established UL | Potassium uses updated 2019 AIs, and those AIs do not apply to people with impaired potassium excretion. |
| Zinc | RDA | 8 mg | 40 mg | Zinc targets rise in growth and pregnancy, and long-term high-dose supplementation can interfere with copper status. |
| Iodine | RDA | 150 mcg | 1,100 mcg | Iodine targets rise in pregnancy and lactation because fetal and infant thyroid hormone production depends on maternal intake. |
| Selenium | RDA | 55 mcg | 400 mcg | Selenium has a relatively narrow gap between the adult target and the upper limit compared with some other minerals. |
| Copper | RDA | 900 mcg | 10,000 mcg | Copper targets rise in pregnancy and lactation, and very high zinc intake can reduce copper absorption. |
| Manganese | AI | 1.8 mg | 11 mg | Manganese uses Adequate Intake values rather than RDAs across the life course. |
Also in Micronutrients
Health — Nutrition
A DRI calculator is most useful as a reference sheet rather than a diagnosis engine. This guide explains what Dietary Reference Intakes are designed to do, why the sheet mixes RDA, AI, and AMDR rows, and why a clean reference table can be helpful before you move on to a more specific intake or supplement comparison.
Dietary Reference Intakes are planning values for healthy populations. They are designed to help professionals and the public frame nutrient needs by age, sex, and life stage rather than to act as a personalised treatment plan.
That makes a DRI calculator useful as a fast reference sheet. It can gather macronutrients, vitamins, and minerals in one place so users do not have to jump across multiple factsheets every time they want to check a target.
Not every nutrient has the same kind of reference value. Some have an RDA, some only have an AI, and macronutrients also use an Acceptable Macronutrient Distribution Range to describe the share of calories that can reasonably come from carbohydrate, fat, or protein.
A trustworthy DRI page should preserve those distinctions instead of flattening everything into one fake universal target type. The label attached to the number is part of the interpretation, not decorative metadata.
A DRI table can tell you the official reference value for a nutrient, but it cannot tell you whether your own intake, health status, medications, training load, kidney function, or absorption pattern make that number adequate in practice. It is a starting point for nutrition planning, not the whole answer.
That is especially important for energy and protein planning, where body size, body composition, and activity can matter more than an age-and-sex-only table row.
If you already know which nutrient you are reviewing, a focused intake or supplement comparison page is usually better than a full reference table because it can show target coverage, a gap, and any source-specific upper-limit note. The DRI sheet is most useful when you are orienting yourself or checking a profile broadly.
That sequence keeps the big picture and the practical detail separate. First confirm the right reference row, then review actual intake or supplement exposure with the more specific calculator.
Frequently asked questions
RDA is the Recommended Dietary Allowance, which is meant to cover the needs of nearly all healthy people in that group. AI is Adequate Intake, used when the evidence is not strong enough to set a full RDA.
Because AMDRs describe the recommended share of total calorie intake coming from a macronutrient. They are not fixed gram targets unless calorie intake is known and converted separately.
A single age-and-sex protein gram target is weaker than a body-weight-based estimate. For this page, the protein AMDR is the more defensible summary row until body weight is entered in a more specific protein calculator.
No. It is a reference lookup page. Diagnosing deficiency, excess, or treatment need may require diet history, symptoms, medicines, medical conditions, and sometimes lab testing.
Related
These related calculators come from the same leaf category, nearby sibling categories, or the same top-level topic.
View a vitamins-and-minerals-only reference sheet matched to age, sex, and life stage, including basis labels, target amounts, and upper-limit context.
Identify nutrients worth reviewing from life stage, diet pattern, and nutrition risk factors, with food-first guidance and testing prompts that avoid diagnosis language.
Compare a selected vitamin or mineral intake against age- and life-stage-specific reference values, with target coverage, intake gap, and upper-limit context.
Estimate a diet-quality risk score from food-pattern and nutrient-support inputs, then surface the weak points most worth fixing first.
