Find your recommended daily intake (RDA) of all key vitamins and minerals based on your age and gender. Based on WHO and NIH guidelines.
Calculate My Needs ↓Most people are deficient in vitamin D, especially in northern latitudes. Essential for calcium absorption, immune function, and mood regulation. Fatty fish, fortified dairy, and sunlight are primary sources.
Found almost exclusively in animal products. Deficiency causes anaemia and neurological damage. Vegans and vegetarians should supplement B12 or eat B12-fortified foods regularly.
Women of reproductive age need significantly more iron than men due to menstrual losses. Iron deficiency is the world's most common nutrient deficiency. Red meat, legumes, and dark leafy greens are top sources.
Involved in 300+ enzymatic reactions. Supports sleep, muscle recovery, and stress response. Commonly under-consumed. Best sources: dark chocolate, nuts, seeds, leafy greens, and whole grains.
The values shown here are Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) established by the U.S. National Academies of Sciences, Engineering, and Medicine's Food and Nutrition Board, in coordination with guidance from the WHO. These figures represent the daily intake level sufficient to meet the nutrient needs of nearly all (97–98%) healthy individuals in a given age and gender group — they are deliberately set with a safety margin above the average person's actual minimum requirement.
These are general population guidelines, not a personalised prescription. People with malabsorption conditions (like celiac disease or Crohn's), those on restrictive diets, older adults, and pregnant or breastfeeding women often have different needs than the standard RDA reflects. Blood testing is the only reliable way to confirm an actual deficiency — this calculator is meant to help you understand general targets, not replace lab work or a doctor's advice, especially before starting any high-dose supplementation.