Reference · Free Tool
Nutrient reference values, by life stage
A free quick-reference from Ausclin’s Accredited Practising Dietitians. Look up the recommended daily intake (RDI or Adequate Intake) for common nutrients by life stage, for iron, calcium, folate, iodine and more.
How much iron does a pregnant woman need? What’s the calcium target after menopause? This free reference tool, built by our Accredited Practising Dietitians, gives you the Australian NHMRC recommended daily intakes for common nutrients, by life stage, handy for clinicians, students and anyone curious about their needs.
Nutrient reference lookup
Look up the recommended daily intake (RDI or Adequate Intake) for common nutrients by life stage. A quick reference, not a personalised prescription.
Recommended daily intake: —
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NHMRC / New Zealand Nutrient Reference Values for Australia and New Zealand (RDI or Adequate Intake). A general reference, not individual advice.
Clinical-grade. Private by design.
Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
RDI, AI, what do they mean?
The Recommended Dietary Intake (RDI) is the amount that meets the needs of nearly all healthy people in a group. Where there isn’t enough evidence to set an RDI, an Adequate Intake (AI) is used instead. Both are daily targets from food (and sometimes supplements). They’re population guides, your individual needs may differ, which is where a dietitian helps.
Want the full picture?
This tool covers the most-asked-about nutrients. For the complete Nutrient Reference Values, see the NHMRC tables, and for a plan tailored to your body, diet and life stage, our dietitians can help you meet your targets in real life. Get in touch. You can also try our iron, calcium and choline calculators.
Frequently asked questions
Where do these values come from?
The NHMRC Nutrient Reference Values for Australia and New Zealand (RDI or Adequate Intake). We show the most commonly-asked nutrients; the NHMRC publishes the complete tables.
Why do some values change with age or pregnancy?
Because needs genuinely shift, iron rises in pregnancy, calcium rises after menopause, folate and iodine rise in pregnancy and breastfeeding. Choosing your life stage gives you the right target.
Is this personalised advice?
No, these are population reference values, not individual recommendations. Your needs can differ with health, diet and circumstances. A dietitian can tailor them to you. Get in touch.
Is my information private?
Yes, the lookup runs entirely in your browser. Nothing you select is sent or stored; only anonymous aggregate usage is recorded.
Can Ausclin help me meet my targets?
Absolutely, that’s our everyday work. Get in touch or book online.