Recommended Dietary Intake Calculator


Your Daily Needs Form

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CALORIE INTAKE / Body Mass Index (BMI) Calculator - Recommended fruits and vegetables intake
Directions: Simply fill in all fields on the form and click "CALCULATE" button.

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Daily Recommended Dietary Nutrition from Food Intake

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The dietary food nutrition intake recommendations listed here are based largely on suggestions by the Dietary Reference Intakes (DRI) Institute of medicine Food and Nutrition Board, Institute of Medicine, National Academies

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Use the form above to see your recommendations for the following nutrients derived from food:

Calorie Intake (Estimated Energy Requirements)

kilo calories

Macronutrients Reference Intakes Per Day

Total Water Liters Carbohydrate grams Total Fiber grams Fat grams Protein grams
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Vitamin Intake Per Day and Tolerable Upper Limits

Vitamin A mcg Vitamin C mg Vitamin D mcg Vitamin E mg
Viamint K mcg Thiamin mg Riboflavin mg Niacin mg
Vitamin B6 mg Folate mcg Vitamin B12 mcg Pantothenic Acid mg
Biotin mcg Choline mg
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Element Intakes Per Day and Tolerable Upper Limits

Calcium mg Chromium mcg Copper mcg Fluoride mg
Iodine mcg Iron mg Magnesium mg Manganese mg
Molybdenum mcg Phosphorus mg Selenium mcg Zinc mg
Potassium g Sodium g Chloride g
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Institute of Medicine Food and Nutrition Board DRI tables

(1) EAR = Estimated Average Requirement

The Estimated Average Requirement is the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group.

(2) RDA = Recommended Dietary Allowance

The Recommended Dietary Allowance is the average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) of healthy individuals in a particular life stage and gender group. See list of nutrients.

(3) AI = Adequate Intake

Adequate Intake is the recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate-used when an RDA cannot be determined. See list of nutrients.

(4) UL = Tolerable Upper Intake Level

The Tolerable Upper Intake Level is the highest average daily nutrient intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects may increase.

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Nutrition Chart for Macronutrients, Vitamins, Minerals and Calories

This daily nutrition requirements chart lists Calories, essential vitamins and mineral needs per day. We have developed this form to be a simple dietary intake calculator used in conjunction with our food fact charts. A proper recommended data table includes personal dietary needs, BMI and weight values and goals for life.

The goals of this study is not only to prevent nutrient deficiencies, but also to reduce the risk of chronic diseases such as osteoporosis, cancer and cardiovascular disease.

Dietary Reference Intakes (DRI) Research Sources

The data is based on the following sources:   Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride (1997); Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (2002/2005); Dietary Reference Intakes for Water, Potassium, Sodium Chloride and Sulphate (2005); Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, PantothenicAcid, Biotin, and Choline(1998); Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000); Dietary References for Vitamin A, Vitamin K ,Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001); Dietary Reference Intakes for Water,Potassium, Sodium, Chloride, and Sulfate (2005); and Dietary Reference Intakes for Calcium and Vitamin D (2011). via