Dietary Reference Intake % (Vitamins)
Calculate what percentage of the age- and sex-specific dietary reference intake your daily intake of key vitamins (A, C, D and more) covers. Check your achievement rate in one table.
Last updated:
Input
Calculate what percentage of your age- and sex-specific dietary reference intake (RDA or AI) your daily vitamin intake covers. Just fill in the vitamins you know.
Sex
Male
yrs
Daily intake (fill in only what you know)
ฮผgRAE
ฮผg
mg
mg
mg
mg
ฮผg
mg
ฮผg
Result
Please enter the intake for at least one vitamin.
How it works
- Choose your age and sex, enter only the daily vitamin intakes you know, and the tool calculates the achievement rate (%) against the reference value. Achievement rate = intake รท reference ร 100, and the average achievement rate of the entered items is also shown.
- The reference values are representative guidelines based on the Recommended Dietary Allowance (RDA) or Adequate Intake (AI) by age group and sex in Japan's Dietary Reference Intakes (2020 edition). Vitamins D and E use the Adequate Intake; vitamins A, B1, B2, B6, B12, C and folate use the Recommended Dietary Allowance.
- Age is split into the bands 18โ29, 30โ49, 50โ64, 65โ74 and 75+, and reference values switch accordingly. Requirements change greatly during pregnancy and lactation, so those are not included in this calculation.
- For the achievement-rate rating, roughly 100โ150% is treated as sufficient and below 100% as somewhat deficient. Some vitamins also have a tolerable upper intake level, and taking large amounts through supplements can risk excessive intake, so watch out for overconsumption even at a high achievement rate.
- The reference values and achievement rates shown are simplified general guidelines; actual requirements vary with body size, activity level and health condition. For the latest and accurate values, check the original Dietary Reference Intakes published by Japan's Ministry of Health, Labour and Welfare.
- The results of this tool are guidelines for health management, not a diagnosis or medical treatment. If you have concerns about your nutritional status or diet, please consult a professional such as a physician or registered dietitian.
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