Micros & Vitamins Calculator
NEWCheck recommended daily allowances (RDAs) for major vitamins and minerals tailored to your age, biological gender, and life stage.
| Nutrient | Type | RDA / AI | Top 3 Food Sources |
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How to use Micros & Vitamins Calculator
- Select your age group (from Infant to Elderly).
- Choose your biological gender.
- If female and in a childbearing age group, select your current life stage if pregnant or lactating.
- Explore the list of vitamins and minerals, their specific allowances, and top food sources.
What is Micros & Vitamins Calculator?
A balanced diet requires tracking micronutrients—vitamins and minerals—which support metabolic functions, bone health, and immune defense. This calculator provides Recommended Daily Allowances (RDAs) or Adequate Intakes (AIs) established by health authorities.
Simply select your age group and gender, and if applicable, specific life stages like pregnancy or lactation to get an updated list of necessary micronutrients and their primary food sources.
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FAQ
- What is the difference between RDA and AI?
- RDA (Recommended Daily Allowance) is the average daily intake level sufficient to meet the nutrient requirements of nearly all healthy individuals. AI (Adequate Intake) is established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.
- Does this tool provide food recommendations?
- Yes, the table includes the top 3 recommended food sources for every listed vitamin and mineral.
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