DRI Calculator
Dietary Reference Intakes (DRIs) are nutrient recommendations developed by the National Academies of Sciences, Engineering, and Medicine. This calculator shows your recommended daily intake for key nutrients based on your age, sex, and whether you are pregnant or lactating.
DRIs include several types of reference values. The Recommended Dietary Allowance (RDA) meets the needs of about 97% of healthy individuals in a group. The Adequate Intake (AI) is used when there is not enough evidence to set an RDA. The Tolerable Upper Intake Level (UL) is the highest daily intake unlikely to cause harm.
This calculator reports the RDA or AI for six nutrients that many people fall short on: calcium, iron, vitamin D, fiber, protein, and vitamin C. Pregnancy and lactation significantly change several of these requirements. Iron needs nearly double during pregnancy (from 18 to 27 mg/day for adult women), while vitamin C and protein requirements increase during both pregnancy and lactation.
Keep in mind that DRIs are designed for healthy populations. Individual needs can differ based on medical conditions, medications, activity level, and other factors. If you suspect a deficiency, talk to your doctor or a registered dietitian rather than relying solely on general recommendations.