Daily Nutrient Needs Calculator

Your vitamin and mineral needs by age, sex and life stage.

Daily needs: Females 19–30 y

Nutrient	Daily need	Type	Upper limit
Carbohydrate	130 g	RDA	–
Fiber	25 g	AI	–
Protein	46 g	RDA	–
Calcium	1,000 mg	RDA	2,500 mg
Iron	18 mg	RDA	45 mg
Magnesium	310 mg	RDA	350 mg
Phosphorus	700 mg	RDA	4,000 mg
Potassium	2,600 mg	AI	–
Sodium	1,500 mg	AI	2,300 mg
Zinc	8 mg	RDA	40 mg
Copper	0.9 mg	RDA	10 mg
Manganese	1.8 mg	AI	11 mg
Selenium	55 µg	RDA	400 µg
Vitamin A	700 µg RAE	RDA	3,000 µg RAE
Vitamin C	75 mg	RDA	2,000 mg
Vitamin D	15 µg	RDA	100 µg
Vitamin E	15 mg	RDA	1,000 mg
Vitamin K	90 µg	AI	–
Thiamin (B1)	1.1 mg	RDA	–
Riboflavin (B2)	1.1 mg	RDA	–
Niacin (B3)	14 mg NE	RDA	35 mg NE
Pantothenic Acid (B5)	5 mg	AI	–
Vitamin B6	1.3 mg	RDA	100 mg
Folate	400 µg DFE	RDA	1,000 µg DFE
Vitamin B12	2.4 µg	RDA	–
Choline	425 mg	AI	3,500 mg

RDA = Recommended Dietary Allowance — the daily intake sufficient for 97–98% of healthy individuals.
AI = Adequate Intake — used when an RDA cannot be determined; believed to cover the needs of all individuals in the group.
UL = Tolerable Upper Intake Level — the maximum daily intake unlikely to cause adverse effects. Absence of a UL does not mean unlimited intake is safe.
Magnesium UL applies only to supplemental magnesium from pharmacological agents, not from food and water.
Niacin UL applies to supplemental nicotinic acid only, not niacin naturally present in food.
Folate UL applies to synthetic folic acid from supplements and fortified foods, not naturally occurring food folate.
Protein personalised value calculated as body weight × g/kg/day for your age group.

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