Nutrition Index

Daily Intake Recommendations

Macros, Vitamins, & Minerals

Methodology

The values presented on this page are drawn from established, peer-reviewed reference sources — primarily the U.S. National Institutes of Health (NIH) and the European Food Safety Authority (EFSA) — the two most rigorously validated bodies for nutrient intake standards globally. Where these institutions diverge in their published ranges, we select the value derived from the most robust and current quantification methodology available, with a deliberate emphasis on figures that reflect optimal physiological function rather than the minimum threshold required to avoid overt deficiency or disease. Our aim is not simply to help you avoid nutritional insufficiency, but to support the intake levels associated with the body's fullest functional capacity — a distinction we believe is essential to genuinely proactive, evidence-based nutrition.

Energy

EFSA

		PAL 1.4	PAL 1.6	PAL 1.8	PAL 2.0
Male	18-29	2,342 kcal	2,677 kcal	3,011 kcal	3,346 kcal
	30-39	2,270 kcal	2,581 kcal	2,916 kcal	3,226 kcal
	40-49	2,223 kcal	2,557 kcal	2,868 kcal	3,203 kcal
	50-59	2,199 kcal	2,510 kcal	2,844 kcal	3,155 kcal
	>60	2,008 kcal	2,294 kcal	2,605 kcal	2,892 kcal
Female	18-29	1,888 kcal	2,151 kcal	2,414 kcal	2,677 kcal
	30-39	1,816 kcal	2,079 kcal	2,342 kcal	2,581 kcal
	40-49	1,792 kcal	2,055 kcal	2,318 kcal	2,557 kcal
	50-59	1,792 kcal	2,032 kcal	2,294 kcal	2,557 kcal
	>60	1,628 kcal	1,864 kcal	2,103 kcal	2,318 kcal

Macros

EFSA / NIH

		Carbs	Protein	Fat	Fiber	Omega 3	Omega 6
Male	19-50	130 g	56 g	20%-35% TEI	38 g	1.6 g	17 g
Male	>50	130 g	56 g	20%-35% TEI	30 g	1.6 g	14 g
Female	19-50	130 g	46 g	20%-35% TEI	25 g	1.1 g	12 g
Female	>50	130 g	46 g	20%-35% TEI	21 g	1.1 g	11 g

Vitamins

NIH

		A	C	D	E	K
Male	19-50	900 mcg	110 mg	15 mcg	15 mg	120 mcg
Male	>50	900 mcg	110 mg	15 mcg	15 mg	120 mcg
Female	19-50	700 mcg	95 mg	15 mcg	15 mg	90-120 mcg
Female	>50	700 mcg	95 mg	15 mcg	15 mg	90-120 mcg

B Vitamins

NIH / EFSA

		1 (Thiamin)	2 (Riboflavin)	3 (Niacin)	5 (Pantothenic Acid)	6 (Pyridoxine)	7 (Biotin)	9 (Folate)	12 (Cobalamin)	Choline
Male	19-50	1.2 mg	1.6 mg	16 mg	5 mg	1.3 mg	30 mcg	400 mcg	2.4 mcg	550 mg
Male	>50	1.2 mg	1.6 mg	16 mg	5 mg	1.3 mg	30 mcg	400 mcg	2.4 mcg	550 mg
Female	19-50	1.1 mg	1.6 mg	14 mg	5 mg	1.3 mg	30 mcg	400 mcg	2.4 mcg	425 mg
Female	>50	1.1 mg	1.6 mg	14 mg	5 mg	1.3 mg	30 mcg	400 mcg	2.4 mcg	425 mg

High intake minerals

NIH

		Potassium	Sodium	Magnesium	Calcium	Phosphorus	Chloride
Male	19-70	3,400 mg	1,500-<2,300 mg	400-420 mg	1,000 mg	700 mg	2.3 g (19-50) / 2.0 g (51-70)
Male	>70	3,400 mg	1,500 mg	420 mg	1,200 mg	700 mg	1.8 g
Female	19-70	2,600 mg	1,500-<2,300 mg	310-320 mg	1,000 mg	700 mg	2.3 g (19-50) / 2.0 g (51-70)
Female	>70	2,600 mg	1,500 mg	320 mg	1,200 mg	700 mg	1.8 g

Moderate intake minerals

NIH

		Zinc	Iron	Copper	Manganese	Fluoride
Male	19-70	11 mg	8 mg	900 mcg	2.3 mg	4 mg
Male	>70	11 mg	8 mg	900 mcg	2.3 mg	4 mg
Female	19-70	8 mg	18 mg	900 mcg	1.8 mg	3 mg
Female	>70	8 mg	8 mg	900 mcg	1.8 mg	3 mg

Low intake minerals

NIH

		Iodine	Selenium	Chromium	Molybdenum
Male	19-70	150 mcg	55 mcg	35 mcg	45 mcg
Male	>70	150 mcg	55 mcg	30 mcg	45 mcg
Female	19-70	150 mcg	55 mcg	25 mcg	45 mcg
Female	>70	150 mcg	55 mcg	20 mcg	45 mcg