RDI Calculator

The RDI refers to Recommended Daily Intake of nutrients, and it largely varies on age, sex, weight and physical activity level. This online RDI calculator will calculate the number of calories you can take on a daily basis.

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What is the Recommended Daily Intake (RDI)?

The recommended daily intake (RDI) of various nutrients can vary based on factors such as age, sex, weight, physical activity level, and overall health. Here are some general guidelines for key nutrients:

  • Calories: The recommended daily caloric intake depends on factors like age, sex, weight, and activity level. On average, women need about 1,800 to 2,400 calories per day, and men need about 2,200 to 3,000 calories per day.
  • Protein: The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. However, individual protein needs can vary based on factors such as age, activity level, and health status.
  • Carbohydrates: Carbohydrate needs can vary, but they typically make up about 45-65% of total daily calories. Focus on complex carbohydrates like whole grains, fruits, and vegetables.
  • Fat: About 20-35% of total daily calories should come from fat. Choose sources of healthy fats, such as avocados, nuts, seeds, and olive oil.
  • Fiber: The recommended daily intake of fiber is around 25 grams for women and 38 grams for men. Fiber is found in fruits, vegetables, whole grains, and legumes.
  • Vitamins and Minerals: The recommended intake for vitamins and minerals can vary. It's best to obtain these nutrients through a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives.
  • Water: The general recommendation is to drink about 8 cups (64 ounces) of water per day, but individual needs can vary based on factors such as age, climate, and physical activity level.

The above are general guidelines for grown adult, and individual needs may differ. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice based on your specific circumstances.

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