Dietary Reference Intake (DRI) Calculator
Calculate your personalized Dietary Reference Intakes (DRI) for key macronutrients and micronutrients based on your age, sex, weight, height, and activity level, using Institute of Medicine (IOM) / National Academies guidelines.
Formulas Used
BMR (Mifflin-St Jeor):
Male: BMR = 10×W + 6.25×H − 5×A + 5
Female: BMR = 10×W + 6.25×H − 5×A − 161
(W = weight kg, H = height cm, A = age years)
TDEE: TDEE = BMR × Physical Activity Level (PAL)
Pregnancy adds +340 kcal/day (2nd trimester avg); Lactation adds +500 kcal/day.
Protein RDA: 0.8 g/kg/day (normal); 1.1 g/kg/day (pregnant); 1.3 g/kg/day (lactating)
Fiber AI: 14 g per 1,000 kcal of TDEE
AMDR: Carbohydrates 45–65%, Protein 10–35%, Fat 20–35% of total energy
Assumptions & References
- Energy estimated via Mifflin-St Jeor equation multiplied by PAL factor (Harris-Benedict revision).
- Macronutrient RDAs and AMDRs from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids — National Academies (2005).
- Micronutrient RDAs/AIs/ULs from IOM DRI tables (1997–2011), updated by National Academies of Sciences, Engineering, and Medicine.
- Pregnancy energy addition of +340 kcal/day represents a 2nd-trimester average; 1st trimester ≈ +0, 3rd trimester ≈ +452 kcal/day.
- Magnesium UL applies to supplemental magnesium only, not food sources.
- Values represent population-level recommendations for healthy adults; individual needs may vary based on health status, medications, and clinical conditions.
- Sodium AI reflects the 2019 NASEM chronic disease risk reduction intake level of 2,300 mg/day for adults.
- Vitamin D values in IU (600 IU = 15 mcg; 800 IU = 20 mcg).