Vitamin D Calculator: Daily Intake, Serum Status and Supplement Dose

Your details

Select the age group that matches you or the person you are calculating for.
Vitamin D RDA does not differ by sex at most ages, but sex is needed to apply pregnancy and lactation adjustments.
Adipose tissue sequesters vitamin D; obese individuals typically need 1.5-2x the standard dose to maintain adequate blood levels.
Conditions such as Crohn's disease, celiac disease, short bowel syndrome, or post-bariatric surgery substantially reduce vitamin D absorption and require higher doses.
If you have a recent blood test result, enter it to get a personalised supplement dose and time-to-target estimate.
Supplement labels use IU or mcg/ug. 1 mcg vitamin D = 40 IU.
Recommended daily intake (RDA/AI)
600IU/day

NIH Dietary Reference Intake for your age group and sex

RDA in micrograms15mcg/day
Tolerable Upper Intake (UL)4,000IU/day
Suggested supplement dose600IU/day
Suggested dose in mcg15mcg/day

Your vitamin D RDA is 600 IU/day. Enter your serum test result above for a personalised dose recommendation.

  • Your recommended daily vitamin D intake is 600 IU (15.0 mcg) per day, with an upper safe limit of 4,000 IU.

Next stepAsk your doctor for a 25-hydroxyvitamin D blood test to confirm whether your actual level matches your dietary intake. Testing is especially useful in autumn and winter.

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