DRI Calculator - Dietary Reference Intakes

Your details

DRI values differ by sex for many nutrients from age 9 onward.
Enter age in years. For infants under 1 year enter 0 (0-6 months) or 0.5 (7-12 months).
years
Optional. Used only to estimate your daily calorie need and BMI.
kg
Optional. Used only to estimate your daily calorie need and BMI.
cm
Used only to scale the calorie estimate (TDEE). Does not affect nutrient DRI values.
Est. daily calories (TDEE)
2,556kcal

Mifflin-St Jeor BMR scaled by your activity level. Requires height and weight.

Protein (RDA)56g/day
Carbohydrates (RDA)130g/day
Dietary Fiber (AI)38g/day
Total Water (AI)3.7L/day
Vitamin A (RDA)900mcg RAE/day
Vitamin C (RDA)90mg/day
Vitamin D (RDA)15mcg/day
Vitamin E (RDA)15mg/day
Vitamin K (AI)120mcg/day
Vitamin B12 (RDA)2.4mcg/day
Folate (RDA)400mcg DFE/day
Calcium (RDA)1,000mg/day
Iron (RDA)8mg/day
Magnesium (RDA)400mg/day
Zinc (RDA)11mg/day
Potassium (AI)3,400mg/day
Sodium (AI)1,500mg/day
Phosphorus (RDA)700mg/day
Selenium (RDA)55mcg/day
Iodine (RDA)150mcg/day
BMI22.9kg/m²
Fat recommendation20-35% of calories
Life stage keyM-19
Protein (g)56
Carbs (g)130
Fiber (g)38

DRI values for a 30-year-old male.

  • Your protein RDA is 56 g per day, which supports muscle maintenance, immune function, and enzyme production.
  • Vitamin D (15 mcg/day) supports calcium absorption, bone health, and immune regulation. Many people do not meet this through diet alone and may need sun exposure or supplementation.
  • Your estimated daily calorie need (TDEE) is 2556 kcal, calculated from your height, weight, age, and activity level using the Mifflin-St Jeor equation.

Next stepThese are population-level reference values. Individual needs vary based on genetics, health conditions, and medications. A registered dietitian can give personalized guidance.

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