Daily nutrient requirements calculator Calories, macros, vitamins, minerals and amino acids for you
Enter your sex, age, weight, height and how active you are. You get your estimated energy needs, protein, fat and carbs from your macro split, and the recommended daily intake (RDA or adequate intake) of every vitamin and mineral, from the reference values of the EU, US & Canada, UK or Nordic countries.
For healthy adults. Pregnancy, breastfeeding, children and medical conditions change what you need.
Track against your own targets
Your numbers are just the start. Nutriely sets these targets for you, shows every day how close your food gets, which foods help and why each nutrient matters.
Think you know basic nutrition? Take the quizYour daily needs
Vitamins and minerals: EFSA Dietary Reference Values (2017). Where it sets no value, the EU values are used.
Energy and macros a day
- Energy 1,927 kcal
- Carbohydrates, net 252 g
- Fibre, total 25 g
- Protein 72 g
- Fat 64 g
- Water 2,000 g
Vitamins a day
- Vitamin A (RAE) 650 µg
- Vitamin D 15 µg
- Vitamin E 11 mg
- Vitamin K 70 µg
- Vitamin B1 0.81 mg
- Vitamin B2 1.6 mg
- Vitamin B3 (Niacin) equivalents 12.9 mg
- Vitamin B6 1.6 mg
- Vitamin B9 (Folate) 330 µg
- Vitamin B12 4 µg
- Vitamin C 95 mg
Minerals a day
Essential amino acids a day
- Histidine 0.91 g
- Isoleucine 1.2 g
- Leucine 2.7 g
- Lysine 2.5 g
- Methionine + cysteine 1.2 g
- Phenylalanine + tyrosine 2.1 g
- Tryptophan 0.33 g
- Threonine 1.3 g
- Valine 1.6 g
Limits to stay under a day
- Sugars 48 g
- Added Sugars 25 g
- Saturated fatty acids 21.4 g
- Salt 5,000 mg
- Sodium 2,000 mg
How it's calculated
Energy
Your resting energy use comes from the Mifflin-St Jeor equation, multiplied by an activity factor:
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Sedentary× 1.2
- Lightly active× 1.375
- Moderately active× 1.55
- Active× 1.725
- Very active× 1.9
Protein, fat and carbs
Each is a share of your energy: protein and carbs have 4 kcal per gram, fat 9. Carbs leave out fibre. The default split is 15% protein, 30% fat and 55% carbs, or 20% / 30% / 50% from moderately active up. Change it to your own.
Vitamins and minerals
The recommended intake for your sex and age from the reference values you choose. Expert bodies set different amounts from different studies and methods; none of them is the one true value. Some, like fibre in the US, scale with your energy needs.
Limits and amino acids
Sugars and saturated fat are limits: under 10% of your energy each. Salt and sodium are upper limits too. Essential amino acids scale with body weight, following WHO/FAO requirements (e.g. 5 mg of tryptophan per kg).
Want to know which foods give you the most of something? Every nutrient above links to a page with the foods highest in it, or browse the food catalog.
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