Micronutrient RDA Calculator – Personalized Daily Intake Guide
Understand your body’s micronutrient needs with precision. This calculator provides Recommended Dietary Allowances (RDA) for essential vitamins and minerals based on your age, gender, and life stage (including pregnancy and lactation).
Simply select your gender and age group, and instantly view the RDA for any micronutrient in our database. This tool is based on the latest data from ICMR-NIN 2020 and serves as a practical reference for:
Fitness professionals & nutritionists tailoring client programs
Health-conscious individuals tracking dietary goals
Dieticians providing accurate nutritional counseling
Educators and students seeking reliable data for academic use
Each value reflects the average daily intake level that meets the nutrient requirement of nearly all (97–98%) healthy individuals in a specific group.