Dietary Reference Intakes Quick Reference Table | Daily Nutrient Recommendations

Life Stage	Total Water (L/d)*	Carbohydrate (g/d)	Total Fiber (g/d)*	Fat (g/d)	Linoleic Acid (g/d)*	α-Linolenic Acid (g/d)*	Protein (g/d)
Infants 0-6 mo	0.7*	60*	ND	31*	4.4*	0.5*	9.1*
Infants 7-12 mo	0.8*	95*	ND	30*	4.6*	0.5*	11
Children 1-3 y	1.3*	130	19*	AMDR	7*	0.7*	13
Children 4-8 y	1.7*	130	25*	AMDR	10*	0.9*	19
Males 9-13 y	2.4*	130	31*	AMDR	12*	1.2*	34
Males 14-18 y	3.3*	130	38*	AMDR	16*	1.6*	52
Males 19-30 y	3.7*	130	38*	AMDR	17*	1.6*	56
Males 31-50 y	3.7*	130	38*	AMDR	17*	1.6*	56
Males 51-70 y	3.7*	130	30*	AMDR	14*	1.6*	56
Males 70+ y	3.7*	130	30*	AMDR	14*	1.6*	56
Females 9-13 y	2.1*	130	26*	AMDR	10*	1.0*	34
Females 14-18 y	2.3*	130	26*	AMDR	11*	1.1*	46
Females 19-30 y	2.7*	130	25*	AMDR	12*	1.1*	46
Females 31-50 y	2.7*	130	25*	AMDR	12*	1.1*	46
Females 51-70 y	2.7*	130	21*	AMDR	11*	1.1*	46
Females 70+ y	2.7*	130	21*	AMDR	11*	1.1*	46
Pregnancy 14-18 y	3.0*	175	28*	AMDR	13*	1.4*	71
Pregnancy 19-50 y	3.0*	175	28*	AMDR	13*	1.4*	71
Lactation 14-18 y	3.8*	210	29*	AMDR	13*	1.3*	71
Lactation 19-50 y	3.8*	210	29*	AMDR	13*	1.3*	71

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What Are Dietary Reference Intakes (DRIs)?

The Dietary Reference Intakes (DRIs) are a comprehensive set of evidence-based nutrient intake recommendations established by the National Academies of Sciences, Engineering, and Medicine (NASEM) for healthy individuals in the United States and Canada. Unlike outdated one-size-fits-all nutrition guidelines, DRIs represent a complete framework of nutrient values designed to support optimal health, prevent deficiencies, and reduce the risk of chronic disease.

Critically, DRIs are not a single static number — they are a tiered system of reference values that account for different nutritional needs and safety thresholds. The core components of the DRI framework include five key reference values, each serving a distinct purpose:

EAR (Estimated Average Requirement): The average nutrient intake level sufficient for half of a specific population group
RDA (Recommended Dietary Allowance): The average daily intake level sufficient to meet the nutrient requirements of 97–98% of healthy individuals
AI (Adequate Intake): Used when an RDA cannot be determined; a recommended intake based on observed healthy population intake levels
UL (Tolerable Upper Intake Level): The maximum daily intake level unlikely to cause adverse health effects in almost all individuals
AMDR (Acceptable Macronutrient Distribution Ranges): Healthy intake ranges for carbs, fats, and protein (expressed as % of total calories)

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Why Use a DRIs Quick Reference Table?

Official DRI documentation is exhaustive, highly academic, and scattered across hundreds of pages of peer-reviewed research. For everyday users and even nutrition professionals, accessing quick, actionable nutrient guidance from the raw official data creates three critical pain points:

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Overly Academic Format

Official DRI tables are designed for researchers, not casual users — dense with jargon and complex categorization.

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Hard to Cross-Reference

Nutrient values are split by age, gender, and life stage, making side-by-side comparisons nearly impossible.

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Information Overload

Most users only need a general baseline — not a 50-page breakdown of every demographic subgroup.

✅ The Value of This Quick Reference Table:

View core nutrient recommendations at a single glance with zero navigation required
Compare vitamins, minerals, and macronutrients in a unified, easy-to-read format
Access simplified guidance without inputting any personal data
Ideal for quick research, content creation, or general health planning

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How to Read the Dietary Reference Intakes Table

Understanding how to interpret the values in this quick reference table is critical to using DRIs effectively. The table is intentionally simplified to remove barriers, but it still follows the official NASEM guidelines — here is your complete guide to reading and applying the data correctly:

3.1 Nutrient Name & Measurement Units

All values use standard international units for nutritional measurement, consistent with global health organizations:

Vitamins: Micrograms (µg) or Milligrams (mg)
Minerals: Milligrams (mg) or Grams (g)
Macronutrients: Grams (g) or % of total daily calories (AMDR)
Energy: Kilocalories (kcal)

3.2 Recommended Intake Types (RDA vs AI)

You will see two types of recommended intake values in the table — this is not an error, but a core feature of DRIs:

RDA: Preferred value; used when there is sufficient scientific evidence to set a precise target for 97-98% of healthy people
AI: Used when RDA data is unavailable; a safe baseline based on observed healthy population intake

3.3 Upper Intake Level (UL)

The UL column represents the maximum safe intake for each nutrient. A critical principle of nutrition science:

💡 Key Tip: More is NOT better. Exceeding the UL for most vitamins and minerals (especially fat-soluble vitamins and trace minerals) can lead to adverse health effects, toxicity, or organ stress.

Core Guideline:

Most healthy individuals should aim to meet the RDA (when available) through whole food sources first. Supplements should only be used to fill gaps, not exceed the recommended intake.

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Dietary Reference Intakes Quick Reference Table (Adult Overview)

* Simplified table for healthy adults (19-50 years). All values are daily recommendations.

Vitamins (Core Micronutrients)

Nutrient	Adult Recommended Intake	Unit	Upper Limit (UL)	Notes
Vitamin A	900 µg (M) / 700 µg (F)	µg RAE	3000 µg	Fat-soluble
Vitamin C	90 mg (M) / 75 mg (F)	mg	2000 mg	Water-soluble
Vitamin D	600 IU (15 µg)	IU / µg	4000 IU (100 µg)	AI value • Sun synthesis
Vitamin E	15 mg	mg α-TE	1000 mg	Fat-soluble
Vitamin K	120 µg (M) / 90 µg (F)	µg	—	No UL established
Folate (B9)	400 µg	µg DFE	1000 µg	Critical for cell health
Vitamin B12	2.4 µg	µg	—	No UL established

Minerals (Essential Electrolytes & Trace Elements)

Nutrient	Adult Recommended Intake	Unit	Upper Limit (UL)	Notes
Calcium	1000 mg	mg	2500 mg	Bone health
Iron	8 mg (M) / 18 mg (F)	mg	45 mg	Critical for hemoglobin
Magnesium	400 mg (M) / 310 mg (F)	mg	350 mg (supplemental)	Muscle & nerve function
Potassium	4700 mg	mg	—	AI value • Blood pressure
Sodium	1500 mg	mg	2300 mg	Minimum requirement
Zinc	11 mg (M) / 8 mg (F)	mg	40 mg	Immune health

Macronutrients (Energy & Building Blocks) | AMDR Values

Nutrient	Acceptable Intake Range	Unit	Key Function
Carbohydrates	45–65%	% of calories	Primary energy source
Protein	10–35%	% of calories	Muscle repair & tissue growth
Total Fat	20–35%	% of calories	Hormone production & nutrient absorption
Added Sugars	<10%	% of calories	Limit for metabolic health
Dietary Fiber	38g (M) / 25g (F)	g	Digestive health & satiety

ℹ️ For a full personalized nutrient breakdown, use our official DRIs Calculator

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DRIs by Age, Gender, and Life Stage (Overview)

DRIs vary significantly by age, gender, and physiological status.

This quick reference table provides general adult guidelines only — and this is an important distinction. The official NASEM DRIs are meticulously stratified to account for the unique nutritional needs of different population groups, as nutrient requirements shift dramatically based on biological changes and life events.

Age & Gender Variations

Children (1-18): Lower nutrient needs, gradual increase with growth
Adults (19-50): Baseline values (our quick reference)
Older Adults (51+): Adjusted needs (e.g., higher vitamin D, calcium)
Male vs Female: Key differences (iron, calcium, calories)

Physiological Status

Pregnancy: Increased folate, iron, calcium, and calories
Lactation: Higher protein, vitamin A, zinc, and fluid intake
Athletes: Elevated protein, carbs, and electrolytes
Vegetarians/Vegans: Adjusted B12, iron, and zinc intake

No single table can capture all these nuanced variations — this is why a personalized DRIs Calculator is essential for accurate, tailored guidance.

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Quick Reference Table vs DRIs Calculator

Both tools serve critical roles in nutrition guidance, but they are designed for different use cases. Understanding their strengths and limitations will help you choose the right resource for your needs — and when to use both together for optimal results.

Feature	Quick Reference Table	DRIs Calculator
Input Required	❌ No Input	✅ Age, Gender, Status
Personalization Level	❌ General Adult Baseline	✅ High (Full Customization)
Speed & Accessibility	⭐⭐⭐⭐⭐ (Instant)	⭐⭐⭐⭐ (Fast)
Individual Accuracy	⭐⭐ (General Guide)	⭐⭐⭐⭐⭐ (Precise)
Best For	Quick Browsing / Research	Personal Meal Planning

💡 Recommended Use: Start with the Quick Reference Table for baseline guidance, then use the DRIs Calculator for personalized daily nutrient targets.

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Common Questions About Dietary Reference Intakes

Are DRIs the same as RDA?

No. The RDA (Recommended Dietary Allowance) is one component of the larger DRI framework. DRIs include RDA, AI, UL, EAR, and AMDR — RDA is just the most commonly referenced value for healthy intake.

Can I exceed the recommended intake values?

For most water-soluble vitamins (e.g., C, B-complex), mild excess is harmless (excreted in urine). However, never exceed the UL for fat-soluble vitamins (A, D, E, K) or minerals (iron, zinc) — this can cause toxicity and long-term health risks.

Are DRIs the same worldwide?

No. DRIs are the U.S./Canada standard. The EU uses EFSA (European Food Safety Authority) guidelines, and the WHO (World Health Organization) sets global nutrient standards. Values are similar but not identical, reflecting regional dietary patterns.

Do athletes need higher intake than DRIs?

Yes. Endurance and strength athletes typically require higher carbs (for energy), protein (for muscle repair), electrolytes (for hydration), and vitamin D (for bone health). The DRIs represent minimum healthy intake — athletes may need 20-50% more for optimal performance.

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Official Data Sources and References

All data in this Dietary Reference Intakes Quick Reference Table is sourced directly from peer-reviewed, authoritative scientific organizations. This content adheres to the highest standards of evidence-based nutrition and is regularly updated to reflect the latest research. No proprietary or non-peer-reviewed data is used.

Primary Official Sources:

National Academies of Sciences, Engineering, and Medicine (NASEM) — The original creators of the DRI framework and gold-standard nutrient guidelines
NIH Office of Dietary Supplements (ODS) — Comprehensive nutrient research and consumer-friendly DRI breakdowns

International Comparative Sources:

World Health Organization (WHO) — Global nutrition guidelines for public health
European Food Safety Authority (EFSA) — EU nutrient reference values (NRVs)

⚠️ Important Disclaimer:

This quick reference table is for informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult a registered dietitian, physician, or healthcare provider for personalized nutrition guidance, especially if you have a medical condition, are pregnant/lactating, or take supplements.

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Who Should Use the DRIs Quick Reference Table?

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General Healthy Adults

Looking for a simple baseline to guide daily eating habits

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Students & Educators

Teaching/learning nutrition fundamentals and reference values

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Health-Conscious Users

Planning balanced meals and verifying supplement safety

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Nutrition Creators

Writing blogs, creating content, or designing meal plans

This table is accessible to everyone — no prior nutrition knowledge required, and no personal data needed to use it effectively.

Dietary Reference Intakes (DRIs) Quick Reference Table

🍞 Macronutrients - RDAs and AIs

Daily Nutrient Recommendations Explained