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DRI Nutrient Intake Calculator

Calculate daily vitamin and mineral requirements based on National Academies DRI standards. Segments by age, gender, and pregnancy status.

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About

Nutritional precision is essential for managing deficiencies, optimizing athletic performance, or supporting physiological changes like pregnancy. This tool utilizes the official Dietary Reference Intakes (DRI) database to determine specific daily targets for micronutrients. Unlike generic "daily value" percentages found on food labels, this calculator provides the exact mass (milligrams or micrograms) required for over 20 specific demographic groups. It differentiates between the Recommended Dietary Allowance (RDA), which meets the needs of 97-98% of healthy individuals, and the Tolerable Upper Intake Level (UL), which marks the threshold for potential toxicity.

vitamins minerals nutrition dietary reference intake health

Formulas

This tool retrieves data directly from DRI lookup tables. Values are static standards established by the National Academies of Sciences, Engineering, and Medicine.

Data Logic:

Requirement = LOOKUP(Nutrient, Group, Stage)

Note: ND indicates "Not Determined" (no upper limit established due to lack of toxicity data).

Reference Data

NutrientRDA/AI (Adult Male 31-50)Tolerable Upper Level (UL)Function
Vitamin A900 µg3000 µgVision, Immune function
Vitamin C90 mg2000 mgAntioxidant, Collagen
Vitamin D15 µg100 µgBone health, Calcium absorption
Vitamin E15 mg1000 mgAntioxidant
Vitamin K120 µgNDBlood clotting
Calcium1000 mg2500 mgBone structure, Muscle function
Iron8 mg45 mgOxygen transport
Magnesium420 mg350 mg (Supplements)Enzyme function, Energy
Zinc11 mg40 mgImmune health, DNA synthesis

Frequently Asked Questions

RDA (Recommended Dietary Allowance) is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people. AI (Adequate Intake) is established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.
The DRI standards assume a typical mixed diet. If you follow a strict vegan diet, iron requirements may be 1.8x higher because plant-based iron (non-heme) is less bioavailable than animal-based iron (heme). Consult a dietitian for adjustments.
The UL (Upper Limit) for Magnesium applies only to pharmacological agents (supplements/medications), not food. The kidneys efficiently excrete excess magnesium from food sources, but high-dose supplements can cause issues.
No. The UL is the maximum daily intake unlikely to cause adverse health effects. Consistently exceeding the UL increases the risk of toxicity. Your target should be the RDA/AI.