A free tool that helps you understand your daily nutrient needs: calories, vitamins, and minerals, explained without the clinical jargon.
DRI Calculator is a free online tool that works out your personal Dietary Reference Intakes. You enter your age, sex, weight, height, and activity level, and it gives you daily targets for calories, protein, carbs, fat, vitamins, and minerals. The data comes from the National Academies of Sciences, Engineering, and Medicine (NASEM), the official source of nutrient reference values for the United States and Canada.
We also publish easy-to-read guides that explain what your results mean. Topics include the difference between DRI and RDA, why nutrient needs change with age, and how to lose weight without falling short on vitamins and minerals.
The official government DRI tools work, but they are hard to use. They don't work well on phones, they don't explain the numbers, and they assume you already know what an RDA is.
We think someone searching "how much iron do I need" deserves a clear answer. It should be fast, free, and work on any device, with enough context to make the number useful. You don't need to log in or pay, and we never try to sell you supplements.
DRI Calculator is run by a small team of researchers and writers. We don't have medical credentials, so we rely completely on data from trusted public bodies: NASEM, the NIH Office of Dietary Supplements, the USDA, and Health Canada. Every number in the calculator and every claim in our articles comes from a government source or published study listed in our methodology below.
Our process is simple. We read the original source, explain it in plain English, check the numbers twice, and cite where each value came from.
If a registered dietitian or medical reviewer joins us in the future, we will name them on this page and link to their credentials.
Every value in our calculator and every guide on this site is based on these five sources:
When new editions of these sources are published, we update the calculator and our articles to match. For example, we follow changes like the 2010 vitamin D revision.
This site is general nutrition education. It does not replace a registered dietitian or doctor. If you have a medical condition, please talk to a professional.
We have no affiliate links to vitamins and no "recommended brands." Our advice is not tied to selling you anything.
DRI Calculator is supported by display ads from Google AdSense. Ads never change our numbers or our advice, and we don't publish sponsored articles.
The calculator runs in your browser. We don't save the age, weight, or health goals you enter.
Have a question, correction, or feedback? Visit our Contact page and send us a message. We read every message. If you find an error in our data or articles, we will fix it and credit you if you like.
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