Dietary Reference Intake % (Basic Items)
A free tool that estimates your daily reference amounts from age, sex, and physical activity level, then shows what percentage of the references your energy, protein, fat, carbohydrate, and salt intakes reach, as a table and bars.
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Input
Estimates your daily reference amounts from age, sex, and physical activity level, and shows what percentage of them your entered intake reaches. Enter at least one intake value (blank fields are excluded from the calculation).
Sex
Male
yrs
Physical activity level
Moderate (1.75)
kg
Actual intake (per day)
kcal
g
g
g
g
Result
Enter at least one intake amount, such as energy.
How it works
- The estimated energy requirement is approximated as "basal metabolic rate ร physical activity level (PAL)." The PALs used are 1.50 for low, 1.75 for moderate, and 2.00 for high, and the basal metabolic rate is found by multiplying the age- and sex-specific basal metabolic standard value (kcal/kg/day) by body weight.
- The protein reference is set at roughly 1.0 g per kg of body weight per day. Fat uses about 25%E of total energy (1 g = 9 kcal) and carbohydrate about 57.5%E (1 g = 4 kcal), taking values near the middle of the target ranges (fat 20โ30%E, carbohydrate 50โ65%E) as the reference amounts.
- The salt equivalent is treated as a target amount that is "best kept below," using less than 7.5 g for adult men and less than 6.5 g for adult women. For salt, therefore, an achievement rate of 100% or less is the desirable value.
- The achievement rate (%) is calculated as "intake รท reference ร 100." A calculation is possible once at least one intake value is entered, and blank items are excluded from the calculation.
- These reference values are approximations based on representative age-, sex-, and physical-activity-level values from Japan's "Dietary Reference Intakes for Japanese (2020 edition)," and actual requirements vary between individuals depending on body build, activity, and physical condition. For the latest figures, please check the standards published by Japan's Ministry of Health, Labour and Welfare.
- The results of this tool are a guide for health management, not a diagnosis or medical act. For decisions about nutrition or physical condition, please consult a specialist such as a physician or registered dietitian.
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