Vitamins & Minerals/Calculator

Nutrient calculator

Estimate your daily targets by age, sex, and life stage — then log a rough intake to see where you're low, adequate, or edging toward toxicity. Educational only, not medical advice.

SexAgeLife stage

Nutrient

Your target

Upper limit

Your intake

Status

Vitamin A

700 mcg

3000 mcg

Preformed vitamin A (retinol); beta-carotene from food is not bound by this limit.

mcg

—

Vitamin C

75 mg

2000 mg

—

Vitamin D

15 mcg = 600 IU. Many clinicians target higher with lab confirmation.

15 mcg

100 mcg

mcg

—

Vitamin E

15 mg

1000 mg

—

Vitamin K

90 mcg

—

No UL established.

mcg

—

Thiamin (B1)

1.1 mg

—

Riboflavin (B2)

1.1 mg

—

Niacin (B3)

14 mg

35 mg

From supplements & fortified foods.

—

Vitamin B6

1.3 mg

100 mg

—

Folate (B9)

400 mcg

1000 mcg

From supplements & fortified foods (folic acid).

mcg

—

Vitamin B12

2.4 mcg

—

mcg

—

Calcium

1000 mg

2500 mg

—

Iron

18 mg

45 mg

—

Magnesium

320 mg

350 mg

From supplements only — food magnesium isn't limited.

—

Zinc

8 mg

40 mg

—

Selenium

55 mcg

400 mcg

mcg

—

Iodine

150 mcg

1100 mcg

mcg

—

Potassium

Adequate Intake (AI), not RDA.

2600 mg

—

No UL from food; supplement forms can be risky in kidney disease.

—

Targets are drawn from the NIH Office of Dietary Supplements Dietary Reference Intakes for adults. This tool is for education and stewardship, not diagnosis. Confirm concerns with lab work and a trusted practitioner.