Daily Nutrient Intake Calculator
Calculate recommended daily intake of essential nutrients like vitamins and minerals.
Daily Nutrient Intake Calculator
Calculate recommended daily intake of essential nutrients like vitamins and minerals.
Based on general dietary reference intakes. Individual needs vary. Consult a dietitian for personalised advice.
How This is Calculated
Recommended Daily Intakes (RDIs) are based on the Dietary Reference Intakes (DRIs) established by the National Academies of Sciences. Values vary by age and sex. Iron needs are higher for premenopausal women (18 mg vs 8 mg for men); Vitamin D AI is 600 IU for adults ≤70 years per Institute of Medicine (2010).
Disclaimer: This tool provides estimates for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
How to Use This Calculator
This calculator provides recommended daily intakes for 7 key nutrients based on your age and gender, following established dietary reference values.
- Step 1: Enter your age in years.
- Step 2: Enter your weight and select your biological sex.
- Step 3: Click "Calculate Nutrient Needs" to see your personalised recommendations.
Frequently Asked Questions
Recommendations are derived from Dietary Reference Intakes (DRIs) published by the National Academies of Sciences and the European Food Safety Authority.
Focus on whole foods: leafy greens for calcium and iron, nuts and seeds for magnesium and zinc, dairy or fortified plant milks for vitamin D, and citrus fruits for vitamin C.
Most people can meet their nutrient needs through a balanced diet. Consult a healthcare provider before starting any supplementation regimen.
