Feast on the Planet Good for your family. Good for our future.

Dietary Reference Intakes · Free tool

Your daily nutrition reference

A clearer picture of your daily needs: calories, protein, water, 14 vitamin and related nutrient references, and 15 minerals, adjusted to your profile.

Your profile

How to choose your activity level

These are DRI physical activity categories, not exercise sessions per week. For adults, inactive includes everyday tasks, about 30 minutes of walking and light household activity. Low active adds about 60–80 minutes of brisk walking. Active and very active involve substantially more activity throughout the day.

For children, activity categories use age-specific physical activity levels. See the official definitions when choosing a category.

For ages 1–120. Pregnancy and breastfeeding references cover ages 14–50. No account needed. Your measurements are not saved.

Your daily needs

Complete your profile to see your energy estimate and full nutrient references.

Estimates for generally healthy people. Energy needs vary; your weight trend is a better guide to energy balance than any single calculated number.

Only looking for protein?

How to use these numbers

Use the references to plan a varied diet over time. A single day above or below a value does not establish a problem. Upper limits often matter most when using supplements; the notes explain where a limit covers only a particular form or source.

Calories use the NASEM 2023 equations. Pregnancy from week 14 uses weeks of gestation, current weight and pre-pregnancy BMI; earlier pregnancy uses the non-pregnant equation. Breastfeeding energy uses the 0–6 or 7–12 month adjustment. Fibre is scaled to estimated calories at 14 g per 1,000 kcal.

These are North American DRI values. Other authorities, such as EFSA, may use different reference values. Pregnancy and breastfeeding calculations cover ages 14–50; infants under one year are outside this tool.

Sources: Health Canada — official NASEM DRI tables and 2023 energy equations. NASEM DRI tables (2011 calcium/vitamin D, 2019 sodium/potassium); 2023 energy equations.

This tool is educational and does not diagnose deficiencies or replace personalised medical or dietetic advice.