Micronutrient Calculator

Your details

Your current age in whole years. DRI values shift at key age milestones.
years
Biological sex used to assign DRI values. Pregnancy and lactation options are below.
Pregnancy and lactation significantly raise requirements for folate, iron, iodine, choline and other nutrients.
Select a vitamin or mineral. The calculator will show your personalised RDA or AI, plus the UL where available.
Enter how much of the selected nutrient you typically consume per day. The unit matches the official DRI unit shown in the result.
RDA / AI (daily target)Below target
15

Your personalised Recommended Dietary Allowance or Adequate Intake for the selected nutrient.

Upper Limit (UL)100
% of target met67%
Gap or surplus-5
67% %
Very low<50Below target50-80On target80-100Above target100-150Well above UL range150+

Your Vitamin D intake is below the RDA.

  • Your intake of Vitamin D is about 67% of your daily RDA (15 mcg). A consistent shortfall can raise deficiency risk over time.
  • The Tolerable Upper Intake Level (UL) for Vitamin D is 100 mcg per day.

Next stepThese figures are general population references, not personal medical advice. Discuss specific deficiency concerns or supplement use with a registered dietitian or your doctor.

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