Vitamin Needs Calculator
Estimate your daily recommended intake of essential vitamins based on age, gender, lifestyle, and diet. Get personalized RDAs for vitamin D, B12, C, calcium, and more.
Step 1: Personal Details
30
70 kg
170 cm
Why these matter
Age, gender, body size, and activity influence how much vitamins you need — especially B vitamins for energy metabolism and vitamin D for bone health.
Step 2: Vitamin & Lifestyle Factors
2 hrs
Vitamin insights
Sun exposure boosts vitamin D synthesis. Vegans often need extra B12. Smokers require more vitamin C. Pregnancy increases folate, iron, and calcium needs.
Your Daily Vitamin Targets
Summary
Comparison
Detailed
⭐ Key vitamin: Vitamin D
800 IU
Recommended for your profile (moderate sun exposure)
Vitamin B12
2.4 mcg
Vitamin C
90 mg
Calcium
1000 mg
Iron
8 mg
Vitamin Comparison (your RDA vs general adult)
| Vitamin / Mineral | Your RDA | Standard Adult RDA | Status |
|---|
Detailed Vitamin Recommendations
How needs are calculated
Based on Dietary Reference Intakes (DRI)
Values are derived from IOM (Institute of Medicine) guidelines, adjusted for age, gender, pregnancy, smoking, and diet. Individual requirements may vary.
Personalized Nutrition Guidance
Speak with a registered dietitian to fine‑tune your vitamin intake and get a tailored meal plan.
Find a Nutrition Expert