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Dietary Reference Intake (DRI) Calculator

Get personalized vitamin, mineral, and macronutrient recommendations based on your age, sex, weight, height, and activity level — backed by NASEM guidelines.

Enter Your Personal Information

All fields are used to personalize your nutrient targets

Your Personalized DRI Results
Daily Calories
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kcal/day
BMI
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kg/m²
Ideal Weight
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kg

Macronutrients

Nutrient Amount / Day % Calories Distribution

Key Vitamins

Key Minerals

Disclaimer: These values are based on the Dietary Reference Intakes established by the National Academies of Sciences, Engineering, and Medicine. Results are general estimates and do not replace advice from a registered dietitian or physician. Individual needs may vary due to medical conditions or medications.

What Are Dietary Reference Intakes?

Dietary Reference Intakes (DRIs) are a set of science-based nutrient reference values used to plan and assess diets of healthy people. Developed by the National Academies of Sciences, Engineering, and Medicine (NASEM), DRIs replaced the older Recommended Dietary Allowances (RDAs) in the 1990s and now include multiple reference values for each nutrient.

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EAR – Estimated Average Requirement

The intake that meets the needs of 50% of healthy individuals in a group. Used mainly in research and policy.

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RDA – Recommended Dietary Allowance

The daily intake sufficient to meet the needs of 97–98% of healthy people. The most commonly cited DRI value.

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UL – Tolerable Upper Intake Level

The highest daily intake unlikely to cause adverse health effects. Staying below this level is important for safety.

How to Use Your DRI Results

Your DRI results reflect the latest science-backed recommendations tailored to your personal profile. Here is how to interpret each section:

  • Daily Calories (EER): Your Estimated Energy Requirement, the calories you need to maintain your current weight at your activity level.
  • Macronutrients: Carbohydrates, proteins, and fats expressed in grams and as a percentage of total calories — based on the AMDR (Acceptable Macronutrient Distribution Range).
  • Vitamins & Minerals: The RDA or AI (Adequate Intake) for your age and sex group. These values are per day from all sources combined.

Want to learn how to use DRI targets for weight loss specifically? Read our detailed guide: Using DRI Calculator for Weight Loss →

From the Blog

Evidence-based articles to help you understand and apply your DRI results.

Weight Loss

How to Use Your DRI Calculator Results for Sustainable Weight Loss

Learn how calorie targets, macronutrient ratios, and micronutrient needs work together to support healthy, lasting fat loss.

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 Nutrition Science

Understanding DRI Values: EAR, RDA, AI, and UL Explained Simply

The four DRI reference values each mean something different. This guide breaks them down with practical examples you can use.

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Frequently Asked Questions

A DRI Calculator estimates your Dietary Reference Intakes — the recommended amounts of vitamins, minerals, and macronutrients you need each day based on your age, sex, weight, height, and activity level. It uses the reference values published by the National Academies of Sciences, Engineering, and Medicine.
Our calculator uses the latest DRI tables from NASEM, the same data source used by the USDA. Calorie calculations use the Institute of Medicine's EER equations. Results are personalized estimates for healthy adults — for clinical guidance, always consult a registered dietitian.
Yes. Select "Lose Weight" under Health Goal, and the calculator will reduce your calorie target by approximately 500 kcal/day — a safe deficit that supports roughly 0.5 kg (1 lb) of fat loss per week. Read our full guide on DRI for weight loss for more detail.
DRI is the umbrella term for all dietary reference values, including the RDA (Recommended Dietary Allowance). The RDA is one specific value within the DRI system — the daily intake level sufficient for 97–98% of healthy individuals in a given life stage and sex group.
Not exactly. The Daily Values (DVs) on food labels are set by the FDA and are standardized for a 2,000 kcal diet, so they apply to the general population. DRI values from this calculator are personalized to your profile and may differ from the percentages shown on food packaging.