Daily Nutrient Intake Recommendations
Below are the daily recommended intakes for protein, vitamins, minerals, and other nutrients for males and females across age groups, based on guidelines from the U.S. National Institutes of Health (NIH) and Dietary Reference Intakes (DRIs). These are for healthy, moderately active individuals. Consult a dietitian for personalized needs.
Protein (g/day)
Protein supports growth, repair, and maintenance of body tissues.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–6 mo) | 9 (AI) | 9 (AI) |
| Infants (7–12 mo) | 11 (AI) | 11 (AI) |
| Children (1–3 yrs) | 13 | 13 |
| Children (4–8 yrs) | 19 | 19 |
| Children (9–13 yrs) | 34 | 34 |
| Teens (14–18 yrs) | 52 | 46 |
| Adults (19–50 yrs) | 56 | 46 |
| Adults (51+ yrs) | 56 | 46 |
| Pregnant | N/A | 71 |
| Breastfeeding | N/A | 71 |
Vitamins
Vitamins are essential for various bodily functions, including immunity, vision, and energy metabolism.
Vitamin A (mcg RAE)
Supports vision, immune function, and skin health.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 400–500 (AI) | 400–500 (AI) |
| Children (1–3 yrs) | 300 | 300 |
| Children (4–8 yrs) | 400 | 400 |
| Children (9–13 yrs) | 600 | 600 |
| Teens (14–18 yrs) | 900 | 700 |
| Adults (19+ yrs) | 900 | 700 |
| Pregnant | N/A | 770–1300 |
| Breastfeeding | N/A | 1200–1300 |
Vitamin C (mg)
Supports immunity, collagen formation, and antioxidant activity.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 40–50 (AI) | 40–50 (AI) |
| Children (1–3 yrs) | 15 | 15 |
| Children (4–8 yrs) | 25 | 25 |
| Children (9–13 yrs) | 45 | 45 |
| Teens (14–18 yrs) | 75 | 65 |
| Adults (19+ yrs) | 90 | 75 |
| Pregnant | N/A | 80–85 |
| Breastfeeding | N/A | 115–120 |
Vitamin D (mcg; 1 mcg = 40 IU)
Supports bone health and immune function.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 10 (AI) | 10 (AI) |
| Children (1–18 yrs) | 15 | 15 |
| Adults (19–70 yrs) | 15 | 15 |
| Adults (71+ yrs) | 20 | 20 |
| Pregnant/Breastfeeding | N/A | 15 |
Vitamin E (mg alpha-tocopherol)
Antioxidant for cell protection.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 4–5 (AI) | 4–5 (AI) |
| Children (1–3 yrs) | 6 | 6 |
| Children (4–8 yrs) | 7 | 7 |
| Children (9–13 yrs) | 11 | 11 |
| Teens (14–18 yrs) | 15 | 15 |
| Adults (19+ yrs) | 15 | 15 |
| Pregnant | N/A | 15 |
| Breastfeeding | N/A | 19 |
Vitamin K (mcg)
Supports blood clotting and bone health.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 2–2.5 (AI) | 2–2.5 (AI) |
| Children (1–3 yrs) | 30 (AI) | 30 (AI) |
| Children (4–8 yrs) | 55 (AI) | 55 (AI) |
| Children (9–13 yrs) | 60 (AI) | 60 (AI) |
| Teens (14–18 yrs) | 75 (AI) | 75 (AI) |
| Adults (19+ yrs) | 120 (AI) | 90 (AI) |
| Pregnant/Breastfeeding | N/A | 75–90 (AI) |
B Vitamins
Support energy metabolism and nervous system health.
| Nutrient | Age Group | Males | Females | Pregnant | Breastfeeding |
|---|---|---|---|---|---|
| Thiamin (B1, mg) | Adults (19+ yrs) | 1.2 | 1.1 | 1.4 | 1.4 |
| Riboflavin (B2, mg) | Adults (19+ yrs) | 1.3 | 1.1 | 1.4 | 1.6 |
| Niacin (B3, mg NE) | Adults (19+ yrs) | 16 | 14 | 18 | 17 |
| Vitamin B6 (mg) | Adults (19–50 yrs) | 1.3 | 1.3 | 1.9 | 2.0 |
| Vitamin B6 (mg) | Adults (51+ yrs) | 1.7 | 1.5 | N/A | N/A |
| Folate (mcg DFE) | Adults (19+ yrs) | 400 | 400 | 600 | 500 |
| Vitamin B12 (mcg) | Adults (19+ yrs) | 2.4 | 2.4 | 2.6 | 2.8 |
Minerals
Minerals are critical for bone health, nerve function, and more.
Calcium (mg)
For bones, teeth, and muscle function.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 200–260 (AI) | 200–260 (AI) |
| Children (1–3 yrs) | 700 | 700 |
| Children (4–8 yrs) | 1000 | 1000 |
| Children (9–18 yrs) | 1300 | 1300 |
| Adults (19–50 yrs) | 1000 | 1000 |
| Adults (51–70 yrs) | 1000 | 1200 |
| Adults (71+ yrs) | 1200 | 1200 |
| Pregnant/Breastfeeding | N/A | 1000–1300 |
Iron (mg)
For oxygen transport and energy.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 0.27–11 (AI) | 0.27–11 (AI) |
| Children (1–3 yrs) | 7 | 7 |
| Children (4–8 yrs) | 10 | 10 |
| Children (9–13 yrs) | 8 | 8 |
| Teens (14–18 yrs) | 11 | 15 |
| Adults (19–50 yrs) | 8 | 18 |
| Adults (51+ yrs) | 8 | 8 |
| Pregnant | N/A | 27 |
| Breastfeeding | N/A | 9–10 |
Magnesium (mg)
For muscle, nerve function, and energy.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 30–75 (AI) | 30–75 (AI) |
| Children (1–3 yrs) | 80 | 80 |
| Children (4–8 yrs) | 130 | 130 |
| Children (9–13 yrs) | 240 | 240 |
| Teens (14–18 yrs) | 410 | 360 |
| Adults (19–30 yrs) | 400 | 310 |
| Adults (31+ yrs) | 420 | 320 |
| Pregnant | N/A | 350–400 |
| Breastfeeding | N/A | 310–360 |
Zinc (mg)
For immunity, growth, and DNA formation.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 2–3 (AI) | 2–3 (AI) |
| Children (1–3 yrs) | 3 | 3 |
| Children (4–8 yrs) | 5 | 5 |
| Children (9–13 yrs) | 8 | 8 |
| Teens (14–18 yrs) | 11 | 9 |
| Adults (19+ yrs) | 11 | 8 |
| Pregnant | N/A | 11–12 |
| Breastfeeding | N/A | 12–13 |
Other Nutrients
Additional nutrients critical for overall health.
Carbohydrates (g/day)
Primary energy source.
| Age Group | Males | Females | Pregnant | Breastfeeding |
|---|---|---|---|---|
| All Ages (1+ yrs) | 130 | 130 | 175 | 210 |
Fiber (g/day)
Supports digestion and heart health.
| Age Group | Males | Females |
|---|---|---|
| Children (1–3 yrs) | 14 | 14 |
| Children (4–8 yrs) | 16.8–19.6 | 16.8–19.6 |
| Children (9–13 yrs) | 22.4–25.2 | 19.6–22.4 |
| Teens (14–18 yrs) | 30.8 | 25.2 |
| Adults (19–50 yrs) | 38 | 25 |
| Adults (51+ yrs) | 30 | 21 |
| Pregnant/Breastfeeding | N/A | 28–29 |
Water (Liters/day, AI)
Includes water from food and beverages.
| Age Group | Males | Females |
|---|---|---|
| Infants (0–12 mo) | 0.7–0.8 | 0.7–0.8 |
| Children (1–3 yrs) | 1.3 | 1.3 |
| Children (4–8 yrs) | 1.7 | 1.7 |
| Children (9–13 yrs) | 2.4 | 2.1 |
| Teens (14–18 yrs) | 3.3 | 2.3 |
| Adults (19+ yrs) | 3.7 | 2.7 |
| Pregnant | N/A | 3.0 |
| Breastfeeding | N/A | 3.8 |
Notes
– Sources: Protein (meat, beans, nuts), Vitamins (fruits, vegetables, fortified foods), Minerals (dairy, greens, meats).
– Fats: 20–35% of calories; focus on omega-3s (1.6 g males, 1.1 g females, adults) from fish, flaxseeds.
– Adjustments: Higher needs for athletes, pregnancy, or deficiencies. Consult a dietitian for personalized plans.
– Supplements: Use only if diet is insufficient; consult a doctor.