Interactive Daily Vitamin & Mineral Target (RDA / AI / UL) Calculator
Customize daily intake targets and safe Tolerable Upper Limits (UL) across 24 essential vitamins, minerals, choline, and omega-3 fatty acids — tailored to your sex, age, life stage, and omnivore or plant-based diet.
Personalized Daily Targets (24 Essential Nutrients)
NASEM / IOM Reference| Nutrient | Type | Daily Target (RDA / AI) | Upper Limit (UL) | Top Bioavailable Whole-Food Sources |
|---|
More Free Wise Eating Calculators
Meal Glycemic Index (GI) & Glycemic Load (GL) Calculator
Search 42 whole foods or enter custom carbs and fiber to calculate Net Carbs, per-item GL, weighted meal GI, and glucose-steadying swaps.
TDEE, Protein & Macro Split Meal Planner
Compute Mifflin-St Jeor BMR, activity-adjusted TDEE, goal calories, macro grams, and 3-meal or 4-meal daily targets in Metric or Imperial.
Frequently Asked Questions
Why do Iron and Zinc targets increase on vegetarian and vegan diets?
Non-heme plant iron has roughly 10% absorption compared to 18% on mixed diets, so the National Academies recommends 1.8× higher iron intake (and up to 1.5× higher zinc due to grain/legume phytates). Pairing legumes with vitamin C triples non-heme iron uptake.
What does ND mean in the Tolerable Upper Limit (UL) column?
ND stands for 'Not Determinable' — meaning the National Academies found no adverse toxicity effects from whole-food intake in healthy individuals, though mega-dose synthetic supplements should still be avoided.
Why are Vitamin D and Calcium targets higher for adults over 50 and 70?
Calcium targets rise from 1,000 mg to 1,200 mg for women aged 51+ and men aged 71+, and Vitamin D rises from 600 IU (15 mcg) to 800 IU (20 mcg) at age 71+ to protect bone mineral density.
How can I check if my daily meals actually hit all 24 micronutrient targets?
Log your meals in Wise Eating for iOS to compare real USDA food micronutrient totals against your daily vitamin and mineral targets automatically.