How this calculator works
DRIs distinguish adequacy targets from upper levels. This page combines the published nutrient tables and scales protein g/kg by entered weight. Vitamin C adds 35 mg/day for smokers. EER is shown for the usual life stage; pregnancy and breastfeeding energy estimates require the detailed EER page. Pregnancy protein in the DRI applies to the second half of pregnancy. BMI is arithmetic only and does not classify infants or children. The result is an estimate for information only and is not medical advice.
Formula
Protein (g/day) = reference g/kg/day x weight (kg). Vitamin C for smokers = life-stage RDA + 35 mg/day. Other displayed nutrients use table lookup rather than a weight-based dose.
Worked example
For a healthy 30-year-old man at 70 kg, protein is 0.8 x 70 = 56 g/day, vitamin C is 90 mg/day, and calcium is 1000 mg/day. Smoking changes vitamin C to 125 mg/day.
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Frequently asked questions
What is the difference between RDA and AI?
An RDA meets the needs of nearly all healthy people in a group. An AI is used when evidence is insufficient for an RDA.
Is the upper level a target?
No. A UL is a safety boundary for usual intake, with nutrient-specific scope. It is not a recommended dose.
Does no upper level mean unlimited intake is safe?
No. It often means evidence was insufficient to establish a UL.