The Recommended Dietary Allowance or RDA (sometimes referred to as Recommended Daily Allowance) is defined as "the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (approximately 98 percent) healthy individuals".

Enter your age and sex and then click "calculate" in the search box below to list the RDA for all essential nutrients.

(Note: If insufficient data exists to determine the RDA, then an Adequate Intake or AI is given, which has a greater uncertainty than an RDA.)

Recommended Dietary Allowance (RDA) Search

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(These values are from the US Food and Nutrition Board (FNB) of the National Academy of Sciences.)

Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance