Nutrient library
DRI calculator
Your Dietary Reference Intakes — the daily amount of each nutrient you need, and the amount above which it stops being safe. Choose your age, sex and whether you're pregnant or breastfeeding, and every number on the page changes to yours.
← Back to the nutrient library · What RDA, AI and UL mean
See your numbers
What you get
- 33 vitamins and minerals — your RDA or AI for each, next to its tolerable upper limit, and whether that limit counts food or supplements only.
- Protein, carbohydrate, fiber and total water — the macronutrient figures the DRI actually publishes, including protein per kilogram of body weight.
- A page you can keep — every life stage has its own address, so the result is a link you can send, bookmark or print rather than a screen that resets.
Educational information, not medical advice. These are population reference values for healthy people — a clinical condition, a medication or a pregnancy complication can change what's right for you, and your clinician is the one to ask.
Every life stage
The DRI tables set separate values for each of these groups. Pick yours, or use the controls above.
Teenagers
Pregnancy
Breastfeeding
Where the numbers come from
Vitamin and mineral values come from the same NIH and NASEM-derived library used everywhere on this site — see the methodology pagefor how it's built and verified, or the full reference table to compare every life stage side by side rather than one at a time.
The protein, carbohydrate, water and macronutrient-range figures are transcribed from two NASEM summary tables: NASEM, Dietary Reference Intakes: Macronutrients (adapted from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2002/2005) and NASEM, Dietary Reference Intakes: Electrolytes and Water (adapted from Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate, 2004).
Already know your numbers and want to check what you take against them? The supplement stack checker adds up a whole stack and compares the total to these same limits.
Start tracking food and supplements together
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