Dietary Reference Intake (DRI) Calculator
Calculate your personalized Dietary Reference Intakes (DRI) for key macronutrients and micronutrients based on your age, sex, weight, height, and activity level, using Institute of Medicine (IOM) / National Academies guidelines.
Formulas Used
BMR (Mifflin-St Jeor):
Male: BMR = 10×W + 6.25×H − 5×A + 5
Female: BMR = 10×W + 6.25×H − 5×A − 161
(W = weight kg, H = height cm, A = age years)
TDEE: TDEE = BMR × Physical Activity Level (PAL)
Pregnancy adds +340 kcal/day (2nd trimester avg); Lactation adds +500 kcal/day.
Protein RDA: 0.8 g/kg/day (normal); 1.1 g/kg/day (pregnant); 1.3 g/kg/day (lactating)
Fiber AI: 14 g per 1,000 kcal of TDEE
AMDR: Carbohydrates 45–65%, Protein 10–35%, Fat 20–35% of total energy
Assumptions & References
- Macronutrient RDAs and AMDRs from Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids — National Academies (2005).