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

Protein20 g/day*
(Including plain water, milk and other drinks)
1.2 L/day**
Fibre18 g/day**
Vitamin A400 μg/day of retinol equivalents
Thiamin0.6 mg/day*
Riboflavin0.6 mg/day*
Niacin8 mg/day of niacin equivalents
Vitamin B60.6 mg/day*
Vitamin B121.2 μg/day*
Folate200 μg/day as dietary folate equivalents
Vitamin C35 mg/day*
Calcium700 mg/day*
Iodine90 μg/day*
Iron10 mg/day*
Magnesium130 mg/day*
Potassium2300 mg/day*
Sodium300-600 mg/day*
Zinc4 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.