vitamin calculator
Professional vitamin calculator for diet & nutrition. Get age/sex-specific RDAs/AIs, compare your intake, and check against Upper Intake Levels (UL). Includes formulas, glossary, worked example, FAQs, and authoritative sources.
vitamin calculator
Enter your age, sex, and (if applicable) pregnancy/lactation status, then add daily vitamin intakes. The tool compares them against life-stage specific RDAs/AIs and checks Upper Intake Levels (UL). Designed for dietitians, clinicians, and informed consumers who need a fast, transparent check.
Your profile
Enter your daily vitamin intakes
Leave blank to ignore a vitamin. Units are pre-set to the standard DRI units (µg RAE, µg DFE, mg, or µg).
| Vitamin | Your Intake | Unit | RDA/AI | UL | % of RDA/AI | Status |
|---|
Results overview
Vitamins below RDA/AI
0
Vitamins above UL
0
All good
0
Show compact status list
Authoritative data source & methodology
Primary reference: Dietary Reference Intakes (DRIs) by the National Academies (Institute of Medicine/Health and Medicine Division) and
NIH Office of Dietary Supplements (ODS) fact sheets. Selected life-stage values align to RDA or AI where applicable; ULs are included when defined.
Key portals:
NIH ODS—Nutrient Recommendations,
USDA DRI Calculator,
Australian NRVs portal.
Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da questa fonte.
The formula explained
Glossary of variables
- Your Intake: Estimated daily amount you consume from food + supplements.
- RDA (Recommended Dietary Allowance): Average daily level sufficient for ~97–98% of healthy individuals.
- AI (Adequate Intake): Used when evidence is insufficient for an RDA.
- UL (Upper Intake Level): Highest daily intake unlikely to pose risk.
- % of RDA/AI: Intake as a percentage of your life-stage reference value.
How it works: a step-by-step example
Example day (Male, 30 years, General)
Suppose your estimated intakes are: Vitamin C = 60 mg, Vitamin D = 15 µg, Folate = 320 µg DFE, Vitamin B12 = 2.4 µg.
If the RDA/AI values are: C = 90 mg, D = 15 µg, Folate = 400 µg DFE, B12 = 2.4 µg, then:
The tool will flag Vitamin C and Folate as Low. If any intake exceeds a defined UL, it is flagged High.
Frequently asked questions
Are RDAs and AIs the same?
No. RDAs have stronger evidence; AIs are set when data are insufficient. The tool displays whichever applies.
What is a UL and why does it matter?
It’s a safety cap. Regularly exceeding a UL may increase adverse effect risks, especially with supplements.
Can I switch units?
Units follow DRI conventions (e.g., vitamin A in µg RAE, folate in µg DFE). This avoids conversion ambiguity.
Does sunlight change vitamin D requirements?
DRIs assume minimal sun exposure. Individual synthesis varies; consult local guidance and clinicians.
Will this diagnose deficiency or toxicity?
No. It’s an educational estimator. For medical advice, see a qualified professional.
Full original guide (expanded)
Formula (LaTeX) + variables + units
\text{Percent of Requirement}~(\%) = \frac{\text{Your Intake}}{\text{RDA or AI for your life stage}} \times 100
\text{UL Check}:~~ \text{Flag High if}~~ \text{Your Intake} > \text{UL (if defined)}
\%C = \frac{60}{90}\times 100 \approx 67\% \quad (Low) \\ \%D = \frac{15}{15}\times 100 = 100\% \quad (OK) \\ \%\text{Folate} = \frac{320}{400}\times 100 = 80\% \quad (Low) \\ \%\text{B12} = \frac{2.4}{2.4}\times 100 = 100\% \quad (OK)
\[ \text{Percent of Requirement}~(\%) = \frac{\text{Your Intake}}{\text{RDA or AI for your life stage}} \times 100 \] \[ \text{UL Check}:~~ \text{Flag High if}~~ \text{Your Intake} > \text{UL (if defined)} \]
\[ \%C = \frac{60}{90}\times 100 \approx 67\% \quad (Low) \\ \%D = \frac{15}{15}\times 100 = 100\% \quad (OK) \\ \%\text{Folate} = \frac{320}{400}\times 100 = 80\% \quad (Low) \\ \%\text{B12} = \frac{2.4}{2.4}\times 100 = 100\% \quad (OK) \]
- No variables provided in audit spec.
- NIH ODS—Nutrient Recommendations — ods.od.nih.gov · Accessed 2026-01-19
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx - Home — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/ - Health & Fitness — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/health-fitness - Diet & Nutrition — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/subcategories/diet-nutrition - USDA DRI Calculator — nal.usda.gov · Accessed 2026-01-19
https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator - Australian NRVs portal — nrv.gov.au · Accessed 2026-01-19
https://www.nrv.gov.au/
Last code update: 2026-01-19
- Initial audit spec draft generated from HTML extraction (review required).
- Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
- Confirm sources are authoritative and relevant to the calculator methodology.