Get personalized vitamin, mineral, and macronutrient recommendations based on your age, sex, weight, height, and activity level — backed by NASEM guidelines.
All fields are used to personalize your nutrient targets
Based on NASEM Dietary Reference Intakes
| Nutrient | Amount / Day | % Calories |
|---|
| Vitamin | RDA / AI | Upper Limit |
|---|
| Mineral | RDA / AI | Upper Limit |
|---|
Your results are not generic numbers. They come from the National Academies of Sciences, Engineering, and Medicine (NASEM) tables, the same data used by the USDA, the NIH, and registered dietitians. The calculator then matches them to your age, sex, weight, and life stage.
Each value comes from one of four reference types:
The calculator picks the right one for each nutrient automatically.
Want to know more about these values and why DRI replaced the old RDA system? Read our plain-English guide to DRI →
When you press Calculate, the tool does three things.
1. It works out your calories. We use the Mifflin-St Jeor equation, published in 1990. Research still rates it as the most accurate formula for resting calorie burn in healthy adults. It uses your weight, height, age, and sex to find your Basal Metabolic Rate (BMR). We then multiply your BMR by your activity level to get your Total Daily Energy Expenditure. That is roughly how many calories you burn on a normal day.
2. It sets your macros. Next we apply the Acceptable Macronutrient Distribution Ranges (AMDR). These say how much of your calories should come from protein (10–35%), carbs (45–65%), and fat (20–35%). We turn those percentages into grams so they are easy to use.
3. It finds your vitamins and minerals. Your age, sex, and life stage (pregnant, breastfeeding, or neither) match a row in the NASEM tables. From that row we take the RDA or AI for each vitamin and mineral, plus the Tolerable Upper Intake Level (UL).
If you choose "Lose Weight," we take 500 kcal off your daily target. This is the standard deficit and leads to about one pound (0.45 kg) of fat loss per week. "Gain Weight" adds 350 kcal, which matches the slow, steady approach many dietitians suggest for building muscle without gaining too much fat.
Quick recap: Calories come from the Mifflin-St Jeor formula plus your activity level. Macros come from the AMDR ranges. Vitamins and minerals come straight from the NASEM DRI tables.
Most healthy adults can use this tool to get a clear picture of their daily nutrient needs. It is especially helpful for these groups.
Pregnant and breastfeeding women see the biggest changes. Iron, folate, iodine, and choline needs all rise during pregnancy. The calculator also adds extra calories for each stage: about 340 kcal more in the second trimester and 452 kcal more in the third. The old advice to "eat for two" is out of date. In reality, it's closer to eating for 1.15.
Athletes and active adults need more calories and often more protein. The activity level setting takes care of calories. For protein, the top of the AMDR range (35% of calories) brings you close to the 1.6 to 2.2 g per kg of body weight that sports nutrition research suggests for building muscle.
Adults over 50 need more of some nutrients, not less. Vitamin D goes up from 15 µg to 20 µg after age 70. Women over 50 need more calcium (1,200 mg instead of 1,000 mg). The B12 target stays at 2.4 µg, but the body absorbs it less well with age, so doctors often suggest a supplement.
Vegetarians and vegans can use the calculator too, but keep one thing in mind. The body absorbs iron from plants less easily than iron from meat. Plant iron is absorbed at about one third the rate, so you may need to eat more iron-rich foods than your target suggests.
People with medical conditions should use these numbers only as a starting point. Kidney disease, diabetes, digestive conditions, and some medicines can all change what you really need. Please speak to a registered dietitian or your doctor.
The top of your results shows three main numbers: calories, BMI, and ideal weight. Below them you'll find your macronutrients, vitamins, and minerals.
Calories is the amount you need each day to stay at your current weight with your current activity level. If you chose "Lose Weight" or "Gain Weight," the 500 kcal deficit or 350 kcal surplus is already included.
BMI is shown for reference, but it has limits. It can't tell muscle from fat, so very muscular people often show as "overweight" even when they are healthy. Use it as one piece of information, not a final answer.
Ideal weight is an estimate of a healthy weight for your height and sex. It's a rough guide, not a goal you must hit. A healthy weight range is wider than a single number, and body shape, muscle, and age all play a part.
Macronutrients are ranges, not fixed numbers. Protein can be anywhere from 10% to 35% of your calories, because healthy diets vary a lot. Many adults feel fuller and keep more muscle at the higher end (25–30%), but the lower end is fine if your calorie target is high.
Vitamins and minerals show two numbers: your daily target and the upper limit. The target covers the needs of 97–98% of healthy people your age and sex. The upper limit is the safe maximum. Try to stay between the two.
A common mistake is treating the RDA as a strict amount you must hit every single day. You don't need to. Your intake balances out over several days and weeks. If your weekly average meets the target, you're doing well.
For each nutrient, the number to follow is the RDA or AI. That is your daily target. The UL is the safe maximum. Try not to go over it regularly, especially if you take supplements.
On food labels you'll often see "% Daily Value (DV)". This is a different number. The FDA sets it for labels, based on a general 2,000 kcal diet, so it is not your personal RDA. For example, a label showing "20% DV iron" is the same for a 30-year-old man who needs 8 mg and a pregnant woman who needs 27 mg. Her real need is more than three times higher.
For a side-by-side comparison of DRI, RDA, RDI, and DV with real examples, read our DRI vs RDA guide →
Choose "Lose Weight" in the Health Goal menu and the calculator takes 500 kcal off your daily target. This standard deficit leads to about one pound (0.45 kg) of fat loss per week. It's slow enough to be easy to stick with and fast enough to see progress.
Your vitamin and mineral targets don't change. You still need the same amount of iron, calcium, magnesium, and B vitamins when you eat less. So with fewer calories, the quality of your food matters more. A 1,500 kcal day of processed snacks can leave you short on nutrients. A 1,500 kcal day of lean protein, beans, eggs, and vegetables keeps you well fed.
For more tips, including minimum calorie levels, protein targets, and common mistakes, read our weight loss guide →
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Use the Calculator →Every value in this calculator comes from an official or peer-reviewed source.
