See your full Dietary Reference Intakes (DRI): daily energy, protein, carbs, fat, fiber, water and 22 essential vitamins & minerals — from the official Institute of Medicine tables.
| Vitamin A | 900 µg |
| Vitamin C | 90 mg |
| Vitamin D | 15 µg |
| Vitamin E | 15 mg |
| Vitamin K | 120 µg |
| Thiamin (B1) | 1.2 mg |
| Riboflavin (B2) | 1.3 mg |
| Niacin (B3) | 16 mg |
| Vitamin B6 | 1.3 mg |
| Folate (B9) | 400 µg |
| Vitamin B12 | 2.4 µg |
| Choline | 550 mg |
| Calcium | 1000 mg |
| Iron | 8 mg |
| Magnesium | 400 mg |
| Zinc | 11 mg |
| Potassium | 3400 mg |
| Sodium | 1500 mg |
| Phosphorus | 700 mg |
| Selenium | 55 µg |
| Iodine | 150 µg |
| Copper | 900 µg |
Reference daily intakes (RDA/AI) from the Institute of Medicine DRI tables — for healthy adults 19+. Energy uses the IOM EER equation. Not medical advice.
Get a full plan from these numbers →Dietary Reference Intakes (DRI) are the nutrient reference values from the Institute of Medicine (now the National Academies). They tell you how much energy, protein, fiber, water and each vitamin and mineral a healthy person needs per day, adjusted for sex and age.
Energy uses the IOM Estimated Energy Requirement (EER) equation from your sex, age, height, weight and activity. Protein uses the RDA of 0.8 g per kg, carbs and fat use the Acceptable Macronutrient Distribution Ranges (AMDR), and every vitamin and mineral uses the official RDA or AI for your sex and age.
Use them as daily targets for a balanced diet. Hitting your calorie and protein numbers drives body composition; hitting vitamin and mineral targets keeps energy, recovery and long-term health on track. Pair it with our food calorie lookup to build meals that cover it all.
RDA (Recommended Dietary Allowance) meets the needs of 97–98% of healthy people. AI (Adequate Intake) is used when data is limited — the amount assumed to be adequate. Both are shown as your daily target.
It uses the official Institute of Medicine DRI tables and the IOM EER equation — the same source as government nutrition calculators. Values are for healthy adults 19+ and are reference targets, not medical advice.
Body size, composition and physiology differ, so energy, iron, calcium and several vitamins are sex-specific. Some also change with age — for example calcium and vitamin D rise for older adults.