DRI Calculator
The DRI calculator is the ultimate way to compute all the necessary macro, micronutrition, and vitamins needed in your daily menu.
🥦 Looking for ways to improve your diet? Our daily nutritional requirements tool will supply you with an overview of your caloric needs, adequate to your level of activity and eventual status of pregnancy or lactation.
Dietary reference intake or daily recommended intake? Keep on reading to discover what are your target vitamin levels and how many grams of proteins per day is enough.
What is DRI?
DRI stands for the dietary reference intake, sometimes incorrectly called the daily recommended intake. National Academy introduced the DRIs in 1997  they serve as a source of multiple daily nutritional requirements in both the US and Canada. To put it simply, the DRIs tell us how much water, calories, macronutrients, and vitamins a given person should consume daily  the entire estimation is based on sex, age, and activity level. 🚴
The professionals may use the DRI recommendations to create diets for people in different public institutions, such as hospitals, schools, or prisons. They're also helpful for companies coming up with new foods or dietary supplements.
We can distinguish a few different types of recommendations:
 Estimated Average Requirements (EAR)  can statistically satisfy the needs of 50% of people in a given group;
 Recommended Dietary Allowances (RDA)  satisfy the needs of 97.5% of people in a given group; (we base our DRIRDA calculator mostly on these)
 Adequate Intake (AI)  for less precise estimation;
 Acceptable Macronutrient Distribution Ranges (AMDR)  ranges written in percentages, helpful in calculating protein needs and estimating the amount of fats or carbohydrates a given person should consume.
How to calculate DRI?
In order to calculate your daily nutrition, we need to know a few things:
 Your daily caloric needs.
The amount of calories you should consume daily, multiplied by your activity level allows us to: Calculate your protein intake
1030% of total calories
(for adults)  Amount of fats 
2035% of total calories
(for adults)  Consumption of carbohydrates
4565% of total calories
 Recommended water intake
1 kcal = 1 mL
 Number of grams of fiber
Fiber = (kcal/1000) * 14
 Calculate your protein intake
💡 To calculate the total calories, our DRI calculator uses the Mifflin St Jeor Equation. The formula calls for your weight, height, age, and sex.
 Your DRI category.
Our RDA calculator divides the population into multiple groups based on sex, age, and the presence or absence of pregnancy or lactation. We took these populations from the Recommended Dietary References tables published by the
.The given category allows us to discover:
 Your target vitamin amount given in mg, mcg or IU ;
 Your recommended macronutrients intake in grams and calories; and
 The amount of minerals you should consume daily.
With all this knowledge combined, our DRI calculator for healthcare professionals can be easily used by everyone who's willing to improve their nutrition score.
How do I calculate my protein intake?
To calculate your protein needs, follow these few simple steps:

Compute your total caloric needs.
Use one of the BMR equations, e.g., Mifflin  St Jeor formula.

Find your age group and the recommended percentage in the table below:
Choose lower/ upper range or both.
Age  Proteins 

03 years  520% 
>3 years  1030% 

Calculate the amount of calories.
Proteins (calories) = (Total calories * Recommended percentage) / 100

Calculate the amount of grams.
Proteins (grams) = Proteins (calories) / 4

That's it! You're all done. 🎉
How to calculate the adequate intake of fats?
It's not that difficult  we have four extra steps in front of us:

Compute your total caloric needs.
Use one of the BMR equations, e.g., Mifflin  St Jeor formula.

Find your age group and the recommended percentage in the table below:
Choose lower/ upper range or both.
Age  Fat 

03 years  3040% 
418 years  2535% 
>18 years  2035% 

Calculate the number of calories.
Fat (calories) = (Total calories * Recommended percentage) / 100

Calculate the amount of grams.
Fat (grams) = Fat (calories) / 9

Wow! You've done it! 🎉
How do I calculate the adequate intake of carbs for my children?
Let's do it together:

Compute their total caloric needs.
Use one of the BMR equations, e.g., Mifflin  St Jeor formula.

Calculate the number of calories.
Recommended amount of carbohydrates in our diet equals 4565%. You may want to find out the lower, higher threshold, or both.
Carbs (calories) = (Total calories * Recommended percentage) / 100

Calculate the amount of grams.
Carbs (grams) = Carbs (calories) / 4

That was simple, wasn't it? 🎉
How do I calculate my adequate intake of iron?
To find the daily recommended intake of iron, we need to use one of the Recommended Dietary Allowances (RDA) tables of the National Institutes of Health (NIH).
Age  Male  Female  

Birth to 6 months  0.27 mg  0.27 mg  
7–12 months  11 mg  11 mg  
1–3 years  7 mg  7 mg  
4–8 years  10 mg  10 mg  
9–13 years  8 mg  8 mg  
14–18 years  11 mg  15 mg  
19–50 years  8 mg  18 mg  
51+ years  8 mg  8 mg 
🤰 These amounts are a bit different for pregnant or lactating women:
Age  Pregnant  Lactating 

14–18 years  27 mg  10 mg 
19–50 years  27 mg  9 mg 