What are my DRI nutrient needs?
Choose your sex, type your age, and say whether you are pregnant or breastfeeding. The DRI calculator shows the daily Recommended Dietary Allowance (RDA) or Adequate Intake (AI) for 21 nutrients from the National Academies tables, and the protein RDA for your weight.
- Life-stage group
- Women 19 to 30
Daily Dietary Reference Intakes for Women 19 to 30.
- Vitamin A (mcg RAE)
- 700
- Vitamin C (mg)
- 75
- Vitamin D (mcg)
- 15
- Vitamin E (mg)
- 15
- Vitamin K (mcg), AI
- 90
- Thiamin (mg)
- 1.1
- Riboflavin (mg)
- 1.1
- Niacin (mg NE)
- 14
- Vitamin B6 (mg)
- 1.3
- Folate (mcg DFE)
- 400
- Vitamin B12 (mcg)
- 2.4
- Calcium (mg)
- 1,000
- Iron (mg)
- 18
- Magnesium (mg)
- 310
- Zinc (mg)
- 8
- Potassium (mg), AI
- 2,600
- Sodium (mg), AI
- 1,500
- Fiber (g), AI
- 25
- Protein (g)
- 46
- Carbohydrate (g)
- 130
- Total water (L), AI
- 2.7
Life-stage group: Women 19 to 30. Daily Dietary Reference Intakes for Women 19 to 30.
This calculator gives general information only. It is not medical advice and does not replace a doctor or other health care provider. Talk with a professional about your results. Terms of use
How to calculate
Looks up your Dietary Reference Intakes (DRI): the daily RDA or AI for 21 vitamins, minerals, protein, carbohydrate, fiber and water for your sex, age, and pregnancy or breastfeeding, from the National Academies tables.
Example with the default inputs (Sex Female, Age 30, Pregnant or breastfeeding Neither): Daily Dietary Reference Intakes for Women 19 to 30.
Method: Find the life-stage group from sex, age, and pregnancy or lactation, and read its RDA (or AI) for each nutrient from the National Academies DRI tables; protein for a weight = g/kg RDA × weight.
- RDAs and AIs are for healthy people; they are daily averages over time, not a target for each day.
- Vitamin K, potassium, sodium, fiber and total water have an Adequate Intake (AI) only.
- Total water counts water from drinks and food.
Worked examples
Each example is checked against the calculator on every build.
- Sex Female, Age 30, Pregnant or breastfeeding Neither, Weight 132.3 lb gives Life-stage group Women 19 to 30, Iron (mg) 18, Calcium (mg) 1,000, Folate (mcg DFE) 400, Fiber (g), AI 25, Protein (g) 46, Total water (L), AI 2.7, Protein for your weight (g) 48.Source: National Academies, DRI summary tables (Appendix J of the 2019 sodium and potassium report), https://www.nationalacademies.org/read/25353/chapter/28 (retrieved 2026-10-05)
- Sex Male, Age 72, Pregnant or breastfeeding Neither, Weight 180 lb gives Life-stage group Men 71 and older, Vitamin D (mcg) 20, Calcium (mg) 1,200, Vitamin B6 (mg) 1.7, Fiber (g), AI 30, Protein for your weight (g) 65.317301.Source: National Academies, DRI summary tables (Appendix J of the 2019 sodium and potassium report), https://www.nationalacademies.org/read/25353/chapter/28 (retrieved 2026-10-05)
- Sex Female, Age 33, Pregnant or breastfeeding Breastfeeding, Weight 143.3 lb gives Life-stage group Lactation 31 to 50, Vitamin A (mcg RAE) 1,300, Vitamin C (mg) 120, Iron (mg) 9, Carbohydrate (g) 210, Total water (L), AI 3.8, Protein for your weight (g) 84.5.Source: National Academies, DRI summary tables (Appendix J of the 2019 sodium and potassium report), https://www.nationalacademies.org/read/25353/chapter/28 (retrieved 2026-10-05); National Academies, Nutrition During Pregnancy and Lactation (2020), protein RDA 1.1 g/kg/day in pregnancy and 1.3 g/kg/day in lactation, https://www.nationalacademies.org/read/25841/chapter/3 (retrieved 2026-10-05)
- Sex Male, Age 6, Pregnant or breastfeeding Neither gives Life-stage group Children 4 to 8, Vitamin C (mg) 25, Calcium (mg) 1,000, Protein (g) 19, Total water (L), AI 1.7.Source: National Academies, DRI summary tables (Appendix J of the 2019 sodium and potassium report), https://www.nationalacademies.org/read/25353/chapter/28 (retrieved 2026-10-05)
How it works
- Life-stage group. Ages 1 to 3 and 4 to 8 are one group for both sexes. From 9, the group is by sex: 9 to 13, 14 to 18, 19 to 30, 31 to 50, 51 to 70, and 71 and older. A woman who is pregnant or breastfeeding uses the pregnancy or lactation group for her age: 14 to 18, 19 to 30, or 31 to 50. Pregnancy and breastfeeding are for women aged 14 to 50 only; outside that, or for a male, there is no answer.
- Values. Each nutrient’s daily RDA, or AI where marked *, is read from the table below.
- Protein for your weight (only with a weight typed): 0.8 g/kg × weight for ages 19 and older; 1.1 g/kg in pregnancy; 1.3 g/kg in lactation; rounded half up to a whole gram. For children and teens who are not pregnant or breastfeeding, it is not shown.
Units: vitamin A mcg RAE; vitamin C mg; vitamin D mcg (1 mcg = 40 IU); vitamin E mg α-tocopherol; vitamin K mcg; thiamin, riboflavin, vitamin B6 mg; niacin mg NE; folate mcg DFE; vitamin B12 mcg; calcium, iron, magnesium, zinc, potassium, sodium mg; fiber, protein, carbohydrate g; total water L. All per day.
| Group | A | C | D | E | K* | Thiamin | Riboflavin | Niacin | B6 | Folate | B12 | Calcium | Iron | Magnesium | Zinc | Potassium* | Sodium* | Fiber* | Protein | Carbohydrate | Water* |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Children 1 to 3 | 300 | 15 | 15 | 6 | 30 | 0.5 | 0.5 | 6 | 0.5 | 150 | 0.9 | 700 | 7 | 80 | 3 | 2,000 | 800 | 19 | 13 | 130 | 1.3 |
| Children 4 to 8 | 400 | 25 | 15 | 7 | 55 | 0.6 | 0.6 | 8 | 0.6 | 200 | 1.2 | 1,000 | 10 | 130 | 5 | 2,300 | 1,000 | 25 | 19 | 130 | 1.7 |
| Boys 9 to 13 | 600 | 45 | 15 | 11 | 60 | 0.9 | 0.9 | 12 | 1 | 300 | 1.8 | 1,300 | 8 | 240 | 8 | 2,500 | 1,200 | 31 | 34 | 130 | 2.4 |
| Boys 14 to 18 | 900 | 75 | 15 | 15 | 75 | 1.2 | 1.3 | 16 | 1.3 | 400 | 2.4 | 1,300 | 11 | 410 | 11 | 3,000 | 1,500 | 38 | 52 | 130 | 3.3 |
| Men 19 to 30 | 900 | 90 | 15 | 15 | 120 | 1.2 | 1.3 | 16 | 1.3 | 400 | 2.4 | 1,000 | 8 | 400 | 11 | 3,400 | 1,500 | 38 | 56 | 130 | 3.7 |
| Men 31 to 50 | 900 | 90 | 15 | 15 | 120 | 1.2 | 1.3 | 16 | 1.3 | 400 | 2.4 | 1,000 | 8 | 420 | 11 | 3,400 | 1,500 | 38 | 56 | 130 | 3.7 |
| Men 51 to 70 | 900 | 90 | 15 | 15 | 120 | 1.2 | 1.3 | 16 | 1.7 | 400 | 2.4 | 1,000 | 8 | 420 | 11 | 3,400 | 1,500 | 30 | 56 | 130 | 3.7 |
| Men 71 and older | 900 | 90 | 20 | 15 | 120 | 1.2 | 1.3 | 16 | 1.7 | 400 | 2.4 | 1,200 | 8 | 420 | 11 | 3,400 | 1,500 | 30 | 56 | 130 | 3.7 |
| Girls 9 to 13 | 600 | 45 | 15 | 11 | 60 | 0.9 | 0.9 | 12 | 1 | 300 | 1.8 | 1,300 | 8 | 240 | 8 | 2,300 | 1,200 | 26 | 34 | 130 | 2.1 |
| Girls 14 to 18 | 700 | 65 | 15 | 15 | 75 | 1 | 1 | 14 | 1.2 | 400 | 2.4 | 1,300 | 15 | 360 | 9 | 2,300 | 1,500 | 26 | 46 | 130 | 2.3 |
| Women 19 to 30 | 700 | 75 | 15 | 15 | 90 | 1.1 | 1.1 | 14 | 1.3 | 400 | 2.4 | 1,000 | 18 | 310 | 8 | 2,600 | 1,500 | 25 | 46 | 130 | 2.7 |
| Women 31 to 50 | 700 | 75 | 15 | 15 | 90 | 1.1 | 1.1 | 14 | 1.3 | 400 | 2.4 | 1,000 | 18 | 320 | 8 | 2,600 | 1,500 | 25 | 46 | 130 | 2.7 |
| Women 51 to 70 | 700 | 75 | 15 | 15 | 90 | 1.1 | 1.1 | 14 | 1.5 | 400 | 2.4 | 1,200 | 8 | 320 | 8 | 2,600 | 1,500 | 21 | 46 | 130 | 2.7 |
| Women 71 and older | 700 | 75 | 20 | 15 | 90 | 1.1 | 1.1 | 14 | 1.5 | 400 | 2.4 | 1,200 | 8 | 320 | 8 | 2,600 | 1,500 | 21 | 46 | 130 | 2.7 |
| Pregnancy 14 to 18 | 750 | 80 | 15 | 15 | 75 | 1.4 | 1.4 | 18 | 1.9 | 600 | 2.6 | 1,300 | 27 | 400 | 12 | 2,600 | 1,500 | 28 | 71 | 175 | 3 |
| Pregnancy 19 to 30 | 770 | 85 | 15 | 15 | 90 | 1.4 | 1.4 | 18 | 1.9 | 600 | 2.6 | 1,000 | 27 | 350 | 11 | 2,900 | 1,500 | 28 | 71 | 175 | 3 |
| Pregnancy 31 to 50 | 770 | 85 | 15 | 15 | 90 | 1.4 | 1.4 | 18 | 1.9 | 600 | 2.6 | 1,000 | 27 | 360 | 11 | 2,900 | 1,500 | 28 | 71 | 175 | 3 |
| Lactation 14 to 18 | 1,200 | 115 | 15 | 19 | 75 | 1.4 | 1.6 | 17 | 2 | 500 | 2.8 | 1,300 | 10 | 360 | 13 | 2,500 | 1,500 | 29 | 71 | 210 | 3.8 |
| Lactation 19 to 30 | 1,300 | 120 | 15 | 19 | 90 | 1.4 | 1.6 | 17 | 2 | 500 | 2.8 | 1,000 | 9 | 310 | 12 | 2,800 | 1,500 | 29 | 71 | 210 | 3.8 |
| Lactation 31 to 50 | 1,300 | 120 | 15 | 19 | 90 | 1.4 | 1.6 | 17 | 2 | 500 | 2.8 | 1,000 | 9 | 320 | 12 | 2,800 | 1,500 | 29 | 71 | 210 | 3.8 |
* Adequate Intake (AI); every other value is an RDA.
Rules. Age is a whole number from 1 to 120 (infants under 1 have their own AIs and are not covered). Weight from 5 to 300 kg, read as the exact decimal typed in its unit.
Assumptions
- Healthy people; the values are averages over time.
- People who smoke need 35 mg more vitamin C a day (NIH ODS). Adults over 50 should get most vitamin B12 from fortified foods or supplements.
Worked examples by hand
Woman, 30, 60 kg. Group Women 19 to 30: iron 18 mg, calcium 1,000 mg, folate 400 mcg DFE, fiber 25 g, protein 46 g, water 2.7 L. Protein for 60 kg = 0.8 × 60 = 48 g.
Man, 72, 180 lb. Group Men 71 and older: vitamin D 20 mcg, calcium 1,200 mg, vitamin B6 1.7 mg, fiber 30 g. 180 lb = 81.6466266 kg; protein = 0.8 × 81.6466266 = 65.3 g (shown 65).
Breastfeeding woman, 33, 65 kg. Group Lactation 31 to 50: vitamin A 1,300 mcg RAE, vitamin C 120 mg, iron 9 mg, carbohydrate 210 g, water 3.8 L. Protein = 1.3 × 65 = 84.5 g (shown 85 by rounding half up).
Child, 6. Group Children 4 to 8: vitamin C 25 mg, calcium 1,000 mg, protein 19 g, water 1.7 L.
Other questions people ask
What are Dietary Reference Intakes?
Dietary Reference Intakes (DRIs) are the nutrient reference values set by the National Academies of Sciences, Engineering, and Medicine for the United States and Canada. They include the RDA, the AI, the Estimated Average Requirement and the Tolerable Upper Intake Level.
What is the difference between an RDA and an AI?
An RDA is the daily intake that meets the needs of nearly all (97 to 98%) healthy people in a group. When there is not enough evidence to set an RDA, an AI is set instead: an intake assumed to be adequate. On this page, vitamin K, potassium, sodium, fiber and total water are AIs.
How much protein do I need a day?
Adults need 0.8 g of protein per kg of body weight a day; the tables round this to 56 g for men and 46 g for women at reference weights. In pregnancy the RDA is 1.1 g/kg and in breastfeeding 1.3 g/kg. Type your weight to see grams for you.
Why does iron drop for women after 50?
Women 19 to 50 need 18 mg of iron a day to replace iron lost in menstrual bleeding. After menopause the RDA falls to 8 mg, the same as men.
Are DRIs targets for every day?
They are averages over time for healthy people. A day above or below is fine. People with a health condition may need different amounts, so ask a doctor or dietitian.
Is sodium an amount to reach?
The sodium AI (1,500 mg for adults) is enough for nearly everyone. The National Academies also set a Chronic Disease Risk Reduction level: adults should reduce intake if it is above 2,300 mg a day.