Dietary Reference Intake (DRI) Calculator
Enter your age, sex, weight, and life stage to get evidence-based nutrient targets derived from the Institute of Medicine's DRI framework. Values are intended for healthy individuals.
Daily Nutrient Targets
Life stage: Adults (19–30 y)
| Protein | 52 g/day | 0.80 g/kg |
| Fiber | 25 g/day | Adequate Intake (AI) |
| Calcium | 1000 mg/day | Recommended Dietary Allowance (RDA) |
| Iron | 18 mg/day | RDA |
| Vitamin D | 600 IU/day | RDA (converted from mcg × 40) |
| Potassium | 2600 mg/day | Adequate Intake (AI) |
| Total water | 2.7 L/day | Includes beverages & foods |
How to Use This Calculator
Collect baseline data
Measure your current weight and provide an accurate age. The calculator assumes generally healthy individuals without chronic disease adjustments.
Compare with your meals
Use the nutrient targets as benchmarks when planning meals or reviewing food logs. Prioritise whole foods to meet micronutrient goals.
Adjust for personal needs
Athletes, individuals with medical conditions, or those on specialized diets may need tailored recommendations from registered dietitians.
Formula
Protein (g/day) = Body weight (kg) × Age-group factor (g/kg)
Nutrient target = DRI table value for age/sex (adjusted for pregnancy or lactation when available)
- Protein factors range from 0.8–1.05 g/kg based on age.
- Fiber, potassium, and water rely on Adequate Intake (AI) values when RDAs are unavailable.
- Vitamin D RDAs are expressed here in IU (1 mcg = 40 IU).
Full Description
Dietary Reference Intakes (DRIs) are evidence-based nutrient recommendations published by the U.S. National Academies. They include Recommended Dietary Allowances, Adequate Intakes, and Tolerable Upper Intake Levels. This calculator focuses on key macronutrients and micronutrients most relevant to daily planning: protein, fiber, calcium, iron, potassium, vitamin D, and hydration.
Individual requirements may differ due to medical conditions, medications, genetic factors, or athletic training. Use these values as a starting point and consult healthcare professionals for personalized nutrition guidance.
Frequently Asked Questions
Are these values safe upper limits?
No. The calculator provides Recommended Dietary Allowance (RDA) or Adequate Intake (AI) levels. Exceeding Tolerable Upper Intake Levels (ULs) may be unsafe for certain nutrients.
How accurate are weight-based protein recommendations?
The calculator uses DRI factors. Athletes or older adults seeking muscle retention may benefit from higher intakes (1.2–1.6 g/kg) under professional guidance.
Can I use this for children?
Yes. Age groups down to 1 year are included. Always consult pediatric healthcare providers for children with special health considerations.
Does total water include all beverages?
Yes. Total water covers drinking water, other beverages, and moisture contained in food. Adjust upward in hot climates or during intense exercise.