Nutrient Intake Calculator
Calculate daily nutrient intake and track vitamins, minerals, and essential nutrients for a balanced diet
Personal Information
Food Log
Select foods from the list and specify servings to calculate your daily nutrient intake.
Daily Nutrient Intake Summary
Calories
Protein
Carbs
Fat
Vitamins & Minerals vs. Recommended Daily Intake
Understanding Daily Nutrient Intake
Adequate nutrient intake is essential for maintaining health, supporting growth, and preventing chronic diseases. The Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) established by the National Academies of Sciences provide evidence-based guidelines for the amounts of vitamins, minerals, and macronutrients needed each day. These values vary by age, sex, and life stage (such as pregnancy or lactation).
Key Nutrient Categories
Macronutrients
- Protein: Essential for muscle repair, immune function, and enzyme production
- Carbohydrates: Primary energy source for the brain and muscles
- Fat: Needed for hormone production, nutrient absorption, and cell structure
- Fiber: Supports digestive health and helps regulate blood sugar
Micronutrients
- Vitamins: Organic compounds vital for metabolism, immunity, and cellular function
- Minerals: Inorganic elements critical for bone health, fluid balance, and nerve signaling
- Water-soluble vitamins (B, C): Not stored in the body; need daily replenishment
- Fat-soluble vitamins (A, D, E, K): Stored in body fat; excessive intake can be toxic
Recommended Daily Intakes for Adults
| Nutrient | Male (19-50) | Female (19-50) | Unit | Key Sources |
|---|---|---|---|---|
| Vitamin A | 900 | 700 | mcg RAE | Sweet potato, carrots, spinach |
| Vitamin C | 90 | 75 | mg | Citrus fruits, bell peppers, strawberries |
| Vitamin D | 15 | 15 | mcg | Salmon, fortified milk, sunlight |
| Vitamin E | 15 | 15 | mg | Almonds, sunflower seeds, spinach |
| Calcium | 1000 | 1000 | mg | Dairy, fortified plant milk, kale |
| Iron | 8 | 18 | mg | Red meat, lentils, spinach |
| Potassium | 3400 | 2600 | mg | Bananas, potatoes, beans |
| Fiber | 38 | 25 | g | Whole grains, beans, vegetables |
Common Nutrient Deficiency Signs
Iron Deficiency
- Fatigue and weakness
- Pale skin and brittle nails
- Shortness of breath
- Cold hands and feet
Vitamin D Deficiency
- Bone pain and muscle weakness
- Increased risk of fractures
- Fatigue and mood changes
- Frequent infections
Calcium Deficiency
- Muscle cramps and spasms
- Numbness and tingling
- Weak or brittle bones
- Dental problems
References
The recommended daily intakes and nutrient data used in this calculator are based on established dietary guidelines from authoritative sources:
- USDA National Agricultural Library - DRI Calculator
- NIH Office of Dietary Supplements - Nutrient Recommendations
- National Academies - Dietary Reference Intakes: The Essential Guide to Nutrient Requirements
- World Health Organization - Healthy Diet Fact Sheet
- USDA FoodData Central - Food Composition Database
Note: This calculator provides estimates based on general dietary reference intakes (DRIs) established by the National Academies of Sciences. Individual nutrient needs may vary based on health conditions, medications, genetics, and other factors. The nutrient values for foods are approximate averages from the USDA FoodData Central database. This tool is for educational purposes only and is not a substitute for professional dietary advice. Consult a registered dietitian or healthcare provider for personalized nutrition guidance.
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