DRI calculator
Daily Nutrient Requirements for Women 19–50
Every daily reference value the Dietary Reference Intakes set for women 19–50 — 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 46 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 | 25 g | Adequate Intake. Also listed with the other nutrients in the table below. |
| Total water | 2.7 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. A dash means no value has been established for this life stage.
Vitamins
| Nutrient | Daily target | Upper limit | What the limit counts |
|---|---|---|---|
| Vitamin A | 700 mcg | 3,000 mcg | Food and supplements |
| Vitamin B1 (Thiamin) | 1.1 mg | None established | — |
| Vitamin B2 (Riboflavin) | 1.1 mg | None established | — |
| Vitamin B3 (Niacin) | 14 mg | 35 mg | Supplements only |
| Vitamin B5 (Pantothenic Acid) | 5 mg | None established | — |
| Vitamin B6 | 1.3 mg | 100 mg | Food and supplements |
| Vitamin B7 (Biotin) | 30 mcg | None established | — |
| Vitamin B9 (Folate) | 400 mcg | 1,000 mcg | Food and supplements |
| Vitamin B12 | 2.4 mcg | None established | — |
| Choline | 425 mg | 3,500 mg | Food and supplements |
| Vitamin C | 75 mg | 2,000 mg | Food and supplements |
| Vitamin D | 600 IU | 4,000 IU | Food and supplements |
| Vitamin E | 15 mg | 1,000 mg | Supplements only |
| Vitamin K1 (Phylloquinone) | 90 mcg | None established | — |
| Vitamin K2 (Menaquinone) | No target or limit established | — | |
Minerals
| Nutrient | Daily target | Upper limit | What the limit counts |
|---|---|---|---|
| Calcium | 1,000 mg | 2,500 mg | Food and supplements |
| Chromium | 25 mcg | None established | — |
| Copper | 900 mcg | 10,000 mcg | Food and supplements |
| Iodine | 150 mcg | 1,100 mcg | Food and supplements |
| Iron | 18 mg | 45 mg | Food and supplements |
| Magnesium | 310 mg | 350 mg | Supplements only |
| Manganese | 1.8 mg | 11 mg | Food and supplements |
| Molybdenum | 45 mcg | 2,000 mcg | Food and supplements |
| Phosphorus | 700 mg | 4,000 mg | Food and supplements |
| Potassium | 2,600 mg | None established | — |
| Selenium | 55 mcg | 400 mcg | Food and supplements |
| Sodium | Ceiling, not a target | 2,300 mg | Food and supplements |
| Zinc | 8 mg | 40 mg | Food and supplements |
Other nutrients
| Nutrient | Daily target | Upper limit | What the limit counts |
|---|---|---|---|
| Lutein + Zeaxanthin | No target or limit established | — | |
| Omega-3 EPA | No target or limit established | — | |
| Omega-3 DHA | No target or limit established | — | |
| Fiber | 25 g | None established | — |
| Creatine | No target or limit established | — | |
Common questions
- How much protein per day for women 19–50?
- The protein RDA for women 19–50 is 0.8 g per kilogram of body weight per day, which the DRI tables express as 46 g per day at the reference body weight for this group.
- How much water per day for women 19–50?
- The Adequate Intake for total water is 2.7 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 women 19–50 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 women 19–50?
- The Adequate Intake for total fiber is 25 g per day for women 19–50.
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.
Other life stages
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