DRI calculator
Daily Nutrient Requirements for Men 71+
Every daily reference value the Dietary Reference Intakes set for men 71+: what to reach, and what not to exceed.
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Protein, carbohydrate, fiber and water
| Nutrient | Daily amount | What it means |
|---|---|---|
| Protein | 0.8 g/kg of body weight 56 g/day at reference weight | RDA. The per-kilogram figure is the one that applies to a specific body; the gram figure is the tabulated value at this group's reference weight. |
| Carbohydrate | 130 g | RDA. Set from the brain's glucose requirement, not from energy needs. |
| Total fiber | 30 g | Adequate Intake. Also listed with the other nutrients in the table below. |
| Total water | 3.7 L | Adequate Intake. This is total water, not glasses of water. It counts every beverage plus the moisture in food, which the DRI report puts at roughly 20% of the total. The figure is for temperate climates; heat and heavy activity raise it. |
Enter a weight to turn the 0.8 g/kg figure into a daily gram target. Nothing is sent anywhere, it stays in this browser.
Share of daily calories
The Acceptable Macronutrient Distribution Ranges: the share of total calories associated with a lower risk of chronic disease while still meeting nutrient needs.
| Macronutrient | Share of calories |
|---|---|
| Carbohydrate | 45-65% |
| Fat | 20-35% |
| Protein | 10-35% |
Vitamins, minerals and other nutrients
Your daily target and, where one has been set, the tolerable upper limit: the point above which intake starts carrying risk rather than benefit. "n/a" means no value has been established for this life stage.
Vitamins
| Nutrient | Daily target | Upper limit | What the limit counts |
|---|---|---|---|
| Vitamin A | 900 mcg | 3,000 mcg | Food and supplements |
| Vitamin B1 (Thiamin) | 1.2 mg | None established | n/a |
| Vitamin B2 (Riboflavin) | 1.3 mg | None established | n/a |
| Vitamin B3 (Niacin) | 16 mg | 35 mg | Supplements only |
| Vitamin B5 (Pantothenic Acid) | 5 mg | None established | n/a |
| Vitamin B6 | 1.7 mg | 100 mg | Food and supplements |
| Vitamin B7 (Biotin) | 30 mcg | None established | n/a |
| Vitamin B9 (Folate) | 400 mcg | 1,000 mcg | Food and supplements |
| Vitamin B12 | 2.4 mcg | None established | n/a |
| Choline | 550 mg | 3,500 mg | Food and supplements |
| Vitamin C | 90 mg | 2,000 mg | Food and supplements |
| Vitamin D | 800 IU | 4,000 IU | Food and supplements |
| Vitamin E | 15 mg | 1,000 mg | Supplements only |
| Vitamin K1 (Phylloquinone) | 120 mcg | None established | n/a |
| Vitamin K2 (Menaquinone) | No target or limit established | n/a | |
Minerals
| Nutrient | Daily target | Upper limit | What the limit counts |
|---|---|---|---|
| Calcium | 1,200 mg | 2,000 mg | Food and supplements |
| Chromium | 30 mcg | None established | n/a |
| Copper | 900 mcg | 10,000 mcg | Food and supplements |
| Iodine | 150 mcg | 1,100 mcg | Food and supplements |
| Iron | 8 mg | 45 mg | Food and supplements |
| Magnesium | 420 mg | 350 mg | Supplements only |
| Manganese | 2.3 mg | 11 mg | Food and supplements |
| Molybdenum | 45 mcg | 2,000 mcg | Food and supplements |
| Phosphorus | 700 mg | 3,000 mg | Food and supplements |
| Potassium | 3,400 mg | None established | n/a |
| Selenium | 55 mcg | 400 mcg | Food and supplements |
| Sodium | Ceiling, not a target | 2,300 mg | Food and supplements |
| Zinc | 11 mg | 40 mg | Food and supplements |
Other nutrients
| Nutrient | Daily target | Upper limit | What the limit counts |
|---|---|---|---|
| Lutein + Zeaxanthin | No target or limit established | n/a | |
| Omega-3 EPA | No target or limit established | n/a | |
| Omega-3 DHA | No target or limit established | n/a | |
| Fiber | 30 g | None established | n/a |
| Creatine | No target or limit established | n/a | |
Common questions
- How much protein per day for men 71+?
- The protein RDA for men 71+ is 0.8 g per kilogram of body weight per day, which the DRI tables express as 56 g per day at the reference body weight for this group.
- How much water per day for men 71+?
- The Adequate Intake for total water is 3.7 L per day. This is total water, not glasses of water. It counts every beverage plus the moisture in food, which the DRI report puts at roughly 20% of the total. The figure is for temperate climates; heat and heavy activity raise it.
- What percentage of calories should come from carbohydrate, fat and protein?
- For men 71+ the Acceptable Macronutrient Distribution Ranges are 45-65% of calories from carbohydrate, 20-35% from fat, and 10-35% from protein.
- How much fiber per day for men 71+?
- The Adequate Intake for total fiber is 30 g per day for men 71+.
Where these numbers come from
Vitamin and mineral values come from the NIH and NASEM-derived library used throughout this site. See the methodology page for how it is built and verified. Protein, carbohydrate, water and the macronutrient ranges are transcribed from 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).
Educational information, not medical advice. These are population reference values for healthy people; a medical condition, a medication or a pregnancy complication can change what is right for you. Last verified August 24, 2026.
Want to check what you actually take against these limits? The supplement stack checker totals a whole stack against the same numbers.
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