How this calculator works
This table selects Health Canada's published RDA or AI and UL for the entered life stage. Amounts are daily usual intakes from all sources unless the scope column says otherwise. Infant tables are reference values, not instructions to give supplements. Age bands change at 6 months, 1, 4, 9, 14, 19, 31, 51 and 71 years; not every nutrient changes at each boundary. The result is an estimate for information only and is not medical advice.
Formula
Reference value = the published age, sex and life-stage table entry. There is no weight scaling or interpolation between age bands. ND is displayed as not established.
Worked example
An adult man aged 30 has an iron RDA of 8 mg/day; an adult woman aged 30 has 18 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.