Dietary Reference Intakes Calculator | Daily Calories & Nutrients by Age, Sex & Activity
Estimate your daily energy requirement plus reference amounts of protein, fat, carbohydrate, salt, and dietary fiber from your age, sex, and physical activity level.
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Input
Estimate your daily energy requirement and reference amounts of key nutrients from your age, sex, and physical activity level.
Mainly sedentary, but includes commuting, standing tasks, and light exercise
Result
Estimated energy requirement (per day)
2,680kcal
Ages 30โ49 ยท Male / Physical activity level: Moderate (II)
Sex
Male
Age group
Ages 30โ49
Basal metabolic rate (estimate)
1,532 kcal
Physical activity level
ร1.75
Daily reference amounts of key nutrients (estimate)
| Nutrient | Reference amount | Category |
|---|---|---|
| Protein | 65 g | Recommended amount |
| Fat | 60โ89 g | Target (20โ30%E) |
| Carbohydrate | 335โ436 g | Target (50โ65%E) |
| Dietary fiber | 21 g | Target (at least) |
| Salt equivalent | 7.5 g | Target (less than) |
Fat and carbohydrate are estimated from their energy ratio (%E) against the estimated energy requirement; protein uses the recommended amount, while dietary fiber and salt equivalent use their target amounts.
How it works
- The estimated energy requirement is calculated as "basal metabolic rate ร physical activity level (PAL)". The basal metabolic rate is an approximate value obtained by multiplying the reference basal metabolic rate (kcal/kg/day) for each age and sex by the reference body weight.
- Choose the physical activity level from three categories: low (ร1.50: mostly sedentary), moderate (ร1.75: includes commuting and light exercise), and high (ร2.00: standing work or an active exercise habit).
- Protein is shown as the recommended amount, while dietary fiber and salt equivalent are shown as target amounts representative of each age and sex. Salt equivalent is a "less than" guideline and dietary fiber is an "at least" guideline.
- Fat is converted to grams from a target energy ratio of 20โ30% of total energy and carbohydrate from 50โ65%, both applied to the estimated energy requirement.
- The figures are approximations for representative categories based on the "Dietary Reference Intakes for Japanese (2020 edition)"; please check Japan's Ministry of Health, Labour and Welfare for the latest and exact figures.
- The results of this tool are a guide for health management and are not a diagnosis or medical treatment. For specific dietary or nutritional decisions, please consult a professional such as a physician or registered dietitian.
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