Dietary Reference Intake (DRI) Calculator
Get Evidence-Based Daily Nutrient Targets Tailored to Your Profile
What's your biological sex?
How old are you?
What's your current weight?
How tall are you?
What's your activity level?
About the DRI Calculator
The Dietary Reference Intake (DRI) calculator provides personalized daily targets for energy, protein, carbohydrates, fat, water, and fiber based on your age, sex, weight, height, and activity level, using the reference values established by the Institute of Medicine (IOM) and Health Canada. DRIs are the most rigorously evidence-based set of nutrient reference values available and serve as the foundation for dietary guidelines in the United States and Canada. DRIs encompass several reference values — including Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels (UL) — developed through systematic review of human nutrition research. For macronutrients, the Acceptable Macronutrient Distribution Ranges (AMDR) define the proportions of energy that should come from protein, carbohydrate, and fat for good health and chronic disease prevention. Having a clear set of DRI-based targets supports structured dietary planning, whether you are managing a health condition, optimizing athletic performance, or simply aiming to build a nutritionally complete diet. These values represent population-based recommendations and serve as starting points — individual needs may vary based on health status, medications, and specific fitness goals.
How your DRI Values are Calculated
Energy needs are first estimated using the Mifflin-St Jeor equation for BMR, then multiplied by an activity factor to derive TDEE. Protein target is calculated using an RDA of 0.8 g/kg body weight (higher for active individuals per AMDR guidance). Carbohydrate target is set at 45–65% of total energy (AMDR), defaulting to the midpoint. Fat target is set at 20–35% of total energy (AMDR). Water intake is estimated at 1 mL per kcal of energy expended. Fiber is set at 14 g per 1,000 kcal of energy intake — the AI established by the IOM. All values are rounded to practical daily targets and presented as a daily nutrition reference table. The calculator applies age- and sex-specific reference values where IOM tables distinguish between demographic groups.
Frequently Asked Questions
The Recommended Dietary Allowance (RDA) is the average daily intake level sufficient to meet the nutrient requirements of nearly all healthy people (97–98%) in a life stage group, established through controlled studies. The Adequate Intake (AI) is set when insufficient data exists to establish an RDA; it is based on observed or estimated average intake of healthy populations. Both serve as daily intake targets but carry different levels of evidence.
DRI values are designed as average targets over time, not requirements that must be met precisely every day. Meeting your DRI targets on average over a week or more is clinically meaningful. Some days you will be above, some below — this natural variation is normal and healthy. Focus on overall dietary patterns rather than hitting exact numbers daily.
Physical activity increases total energy expenditure, which in turn raises the absolute amounts of protein, carbohydrate, fat, water, and fiber your body needs (since DRI values for these nutrients are expressed per unit of energy or body weight). More active individuals will have higher calorie and macronutrient targets. The protein recommendation also increases for those engaging in regular resistance training, often ranging from 1.2–2.2 g/kg depending on training intensity.
Try our other calculators!
Get the app
Ready to Change the Way You Eat?
Download Fooder today and take the first step toward smarter grocery shopping, healthier eating, and a more sustainable lifestyle.
Download on the App Store 
Coming soon on Google Play