Daily nutrient requirements calculator

Shown below are some of your major nutrient requirements. You can get almost all of our nutrient requirements by eating nutritious foods. To see what your dietary pattern might look like try out the Average Recommended Number of Serves Calculator.

Find out what a serve size for each of the Five Food Groups is equal to.


Daily requirements

Protein64 g/day*
(Including plain water, milk and other drinks)
2.3 L/day**
Fibre30 g/day**
Vitamin A900 μg/day of retinol equivalents
Thiamin1.2 mg/day*
Riboflavin1.3 mg/day*
Niacin16 mg/day of niacin equivalents
Vitamin B61.3 mg/day*
Vitamin B122.4 μg/day*
Folate400 μg/day as dietary folate equivalents
Vitamin C45 mg/day*
Calcium1000 mg/day*
Iodine150 μg/day*
Iron8 mg/day*
Magnesium400 mg/day*
Potassium3800 mg/day*
Sodium460-920 mg/day*
Zinc14 mg/day*

Please note that Vitamin D is mostly obtained from sunlight exposure, not food.

For further information on Nutrient Reference Values, visit www.nrv.gov.au.

Pregnant or Breastfeeding
Recommended Dietary Intake(RDI) and Adequate Intake (AI) requirements may vary if pregnant or breastfeeding. Please consult your health care professional for further advice.

*Recommended Dietary Intake (RDI): The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group.

**Adequate Intake (AI) - used when an RDI cannot be determined: The average daily nutrient intake level based on observed or experimentally-determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate.