Vitamin Calculator
Choose a vitamin to see how much an adult of your age and sex needs each day under India's ICMR-NIN 2020 recommendations and the US/Canadian Dietary Reference Intakes — plus the most you can safely take, and the official caveats for that vitamin.
India (ICMR-NIN 2020)
US / Canada (DRI)
Upper limit (US)
Too little data to set one — be cautious with high doses
Choose a vitamin to see how much you need.
Two different national standards, shown separately: ICMR-NIN 2020 (India) and the National Academies' Dietary Reference Intakes (US/Canada). EAR = the average requirement; RDA = enough for nearly everyone.
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.
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How this is calculated
India: ICMR-NIN 2020 Recommended Dietary Allowance (RDA) and Estimated Average Requirement (EAR) for adults, from Tables 3 and 4 of its Brief Note on Nutrient Requirements for Indians (pregnancy and breastfeeding are not covered there). US/Canada: the National Academies of Sciences, Engineering, and Medicine's Dietary Reference Intakes tables — the RDA, or an Adequate Intake (AI) where too little is known to set an RDA — and its Tolerable Upper Intake Levels (UL), by age band, sex, pregnancy and breastfeeding. The notes for each vitamin are taken from the footnotes to those tables.
RDA, EAR, AI and upper limit
- EAR — the intake that meets the needs of half of healthy people. Used to judge whether a group is getting enough.
- RDA — the intake that meets the needs of nearly all (97–98%) healthy people. The figure to aim for.
- AI — used instead of an RDA when there isn't enough evidence to set one.
- Upper limit (UL) — the highest daily intake likely to cause no harm in almost everyone. It mostly matters for supplements.
Why India's and America's figures differ
Each country's expert committee reviews the evidence for its own population and diet. ICMR-NIN's 2020 figures are higher than the US ones for some vitamins, such as thiamin and riboflavin, and lower for others, such as vitamin C. Where an ICMR-NIN figure exists, it is the Indian standard; the US figures fill the gaps and supply the upper limits.
Related calculators
For minerals such as iron and calcium, use the Micronutrient Calculator. To see every vitamin and mineral at once, use the DRI Calculator. Vitamins A and D have their own converters: Vitamin A and Vitamin D.
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