DRI Calculator
Dietary Reference Intakes (DRIs) are the official US and Canadian recommendations for every vitamin and mineral. Enter your age and sex to see all of them in one table, with the safe upper limits and India's ICMR-NIN 2020 figure alongside where one exists.
Choose your age to see your daily reference intakes.
| Nutrient | US DRI | Upper limit | India RDA |
|---|---|---|---|
| * |
US DRI = National Academies RDA, or Adequate Intake where marked *. Upper limit = the most you can take daily without likely harm, from food, water and supplements combined unless the Vitamin or Micronutrient Calculator notes otherwise. India RDA = ICMR-NIN 2020 (adults; not given for pregnancy or breastfeeding in its summary). — = not set.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
Want a Plan Built Around Your Numbers?
A certified dietitian will turn these figures into a diet that fits your routine and your food.
How this is calculated
Values come straight from the National Academies of Sciences, Engineering, and Medicine's DRI tables: the Recommended Dietary Allowance (or Adequate Intake, marked *) and the Tolerable Upper Intake Level for each vitamin and mineral, by age band, sex, pregnancy and breastfeeding. The India column is ICMR-NIN 2020's adult RDA from Tables 3 and 4 of its Brief Note on Nutrient Requirements for Indians.
What the DRIs are
The DRIs are a family of reference values set by the US National Academies for the United States and Canada. Each nutrient has an average requirement (EAR), a recommended intake that covers nearly everyone (RDA) or an Adequate Intake (AI) where the evidence is thinner, and often a Tolerable Upper Intake Level (UL).
Using the table
Use the recommended column as a daily target averaged over several days, not a number to hit exactly every day. The upper limit column matters mainly if you take supplements. For India's own standards, use the India column — and for detail on one nutrient, the Vitamin or Micronutrient calculators.
Planning a diet around them
These numbers describe healthy people. If you have a medical condition, take long-term medication or are planning a pregnancy, your needs may differ — a dietitian can turn them into meals that work for you.
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