Vitamin Calculator
Estimate your daily recommended intake of common vitamins based on your age and sex, using standard published dietary reference values.
What this calculator estimates
This tool looks up standard Recommended Dietary Allowances (RDAs) for five common vitamins — C, D, B12, A and E — based on your age, sex, and whether you are pregnant or breastfeeding. These values come from the widely used Dietary Reference Intakes (DRI) tables published by nutrition science bodies such as the U.S. National Academies of Sciences.
How it works
The calculator matches your age bracket and sex to published RDA tables for each vitamin, and adjusts the values upward for pregnancy or breastfeeding where those life stages carry a higher recommended intake. Results are shown in the standard units used on nutrition labels: milligrams (mg) or micrograms (mcg).
- RDAs are population averages meant to cover the needs of nearly all healthy people in a group — individual needs can vary.
- Vitamin needs can also be affected by health conditions, medications, and diet, which this simple calculator does not account for.
This tool is for general nutrition planning and educational purposes only and is not a substitute for advice from a doctor or registered dietitian.