RDA Dietary Tool
This RDA Dietary tool provides an overview of global macro and micronutrient
intake per lifestage. Select a lifestage below to learn more.
- Macronutrients
Nutrient Unit DRI (range) Nutrient distribution Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Bedtime Energy Kcal 540 – 660 120 – 150 60 – 80 120 – 150 60 – 80 120 – 150 60 – 80 Total fat g 26 – 40 6 – 8 3 – 5 6 – 8 3 – 5 6 – 8 3 – 5 Protein g 11.7 – 14.3 2.9 – 3.3 1 – 1.5 2.9 – 3.3 1 – 1.5 2.9 – 3.3 1 – 1.5 Carbohydrate g 54 – 84 11 – 16 7 – 12 11 – 16 7 – 12 11 – 16 7 – 12 - Micronutrients
Nutrient Unit Daily recommended intake (range) Vitamin A mcg (RE) 270 – 330 Vitamin D mcg 6 – 15 Vitamin C mg 54 – 66 Calcium mg 270 – 330 Iron mg 2.4 – 3 Zinc mg 2.7 – 3.3 - Nutrients to limit
Nutrient Unit Daily recommended intake (range) Saturated Fat g 5 – 6.6 Sugar g N/A Sodium mg 120 – 360 - Nutrients to increase
Nutrient Unit Daily recommended intake (range) MUFA g 5.9 – 6.6 PUFA g 9 – 10 N-3 g 0.45 – 0.55 N-6 g 4 – 5 Fibre g N/A DHA mg/kg BW/day 100 – 120
The diets of infants and toddlers are carefully controlled by their parents.
During the first 4-6 months of life, the infant’s diet should be exclusively breast milk or appropriate formula milk. Research shows that breast milk is best for baby. It supplies all the necessary nutrients in the proper proportions and is easily digested. Research shows that breast milk protects against allergies, infections, and certain diseases such as diabetes.
- Macronutrients
Nutrient Unit DRI (range) Nutrient distribution Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Bedtime Energy Kcal 1620 – 1980 300 – 400 150 – 170 400 – 510 150 – 170 500 – 580 150 – 170 Total fat g 50 – 70
(25 – 35%)9 – 13 5 – 7 14 – 18 5 – 7 14 – 20 5 – 7 Protein g 20 – 30 3 – 5 2 – 3 5 – 8 2 – 3 6 – 8 2 – 3 Carbohydrate g 202 – 292
(45 – 65%)45 – 65 15 – 25 55 – 75 15 – 25 55 – 75 15 – 25 - Micronutrients
Nutrient Unit Daily recommended intake (range) Vitamin A mcg (RE) 450 – 600 Vitamin D mcg 5 – 10 Vitamin C mg 30 – 40 Calcium mg 600 – 1300 Iron mg 6 – 15 Zinc mg 5 – 9.7 - Nutrients to limit
Nutrient Unit Daily recommended intake (range) Saturated Fat g 14 – 18 Sugar g 22 – 45 Sodium mg 1500 – 2000 - Nutrients to increase
Nutrient Unit Daily recommended intake (range) MUFA g 12 – 32 PUFA g 20 – 24 N-3 g 0.9 – 1.2 N-6 g 7 – 12 Fibre g 25 – 35
The diets of children and adolescents are driven by both themselves and their parents.
Many children like indulgent, high fat, high sugar food – it is important to limit this to meet the nutritional requirements all through the day, and to avoid health problems later in life.
- Macronutrients
Nutrient Unit DRI (range) Nutrient distribution Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Bedtime Energy Kcal 2529 – 3020 450 – 550 275 – 375 550 – 650 275 – 375 650 – 750 275 – 375 Total fat g 62 – 108 10 – 20 5 – 10 20 – 30 5 – 10 20 – 30 5 – 10 Protein g 60 – 90 15 – 20 5 – 10 15 – 20 5 – 10 15 – 20 5 – 10 Carbohydrate g 315 – 455 75 – 100 30 – 45 65 – 110 30 – 45 85 – 115 30 – 45 - Micronutrients
Nutrient Unit Daily recommended intake (range) Vitamin D mcg 5 – 10 Vitamin B6 mg 1.2 – 1.4 Magnesium mg 240 – 280 Calcium mg 900 – 1100 Iron mg 12.6 – 15.4 Potassium mg 3160 – 3860 - Nutrients to limit
Nutrient Unit Daily recommended intake (range) Saturated Fat g 27 – 31 Sugar g 35 – 70 Sodium mg 1800 – 2000 - Nutrients to increase
Nutrient Unit Daily recommended intake (range) MUFA g 12 – 43 PUFA g 18 – 34 N-3 g 1.4 – 1.7 N-6 g 15 – 18 Fibre g 34 – 41
The main concern for young adults is generally around balanced nutrition, while also considering calorie control and weight management. Most young adults are generally happy with their weight but pay close attention to amount of food eaten and are very fitness conscious. They are health conscious but vulnerable to cravings, leading 46% to think snacking is unhealthy. They like to eat out, especially in the evening and want food on the go at other times. Exploring adventurous and new taste sensations is important.
- Macronutrients
Nutrient Unit DRI (range) Nutrient distribution Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Bedtime Energy Kcal 2200 – 2900 350 – 500 250 – 350 450 – 600 250 – 350 650 – 750 250 – 350 Total fat g 57 – 99 10 – 20 5 – 10 15 – 25 5 – 10 15 – 25 5 – 10 Protein g 66 – 94 14 – 21 8 – 10 14 – 21 8 – 10 14 – 22 8 – 10 Carbohydrate g 285 – 415 60 – 80 25 – 50 70 – 79 25 – 50 80 – 95 25 – 50 - Micronutrients
Nutrient Unit Daily recommended intake (range) Vitamin D mcg 5 – 10 Folate mcg 540 – 660 Vitamin C mg 50 – 60 Calcium mg 900 – 1100 Iron mg 10 – 30 Vitamin A mg 700 – 800 - Nutrients to limit
Nutrient Unit Daily recommended intake (range) Saturated Fat g 26 – 30 Sugar g 32 – 64 Sodium mg 1800 – 2000 - Nutrients to increase
Nutrient Unit Daily recommended intake (range) MUFA g 11 – 39 PUFA g 17 – 31 EPA + DHA g 0.27 – 0.33 Fibre g 25 – 31
During pregnancy, health awareness generally increases. Many women for example increase their intake of fruit and vegetables. Women are concerned about the health of their baby and many will change long established dietary patterns in an effort to give their baby everything they need. There are many other factors that can affect dietary intake and habits during pregnancy such as queasiness, heartburn, cravings, food aversions and changes in taste perception.
- Macronutrients
Nutrient Unit DRI (range) Nutrient distribution Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Bedtime Energy Kcal 2475 – 3025 425 – 550 275 – 375 525 – 625 275 – 375 625 – 725 275 – 375 Total fat g 61 – 107 10 – 20 5 – 10 15 – 25 5 – 10 20 – 30 5 – 10 Protein g 63 – 94 15 – 20 6 – 10 15 – 22 6 – 10 15 – 22 6 – 10 Carbohydrate g 315 – 455 75 – 100 25 – 40 65 – 110 25 – 40 85 – 115 25 – 40 - Micronutrients
Nutrient Unit Daily recommended intake (range) Vitamin D mcg 5 – 10 Vitamin E mg 9 – 11 Magnesium mg 200 – 240 Calcium mg 1170 – 1430 Iron mg 26 – 32 Phoshorus mg 630 – 770 - Nutrients to increase
Nutrient Unit Daily recommended intake (range) MUFA g 12 – 43 PUFA g 18 – 34 N-3 g 1.5 – 1.7 N-6 g 13 – 15 Fibre g 27 – 33 - Nutrients to limit
Nutrient Unit Daily recommended intake (range) Saturated Fat g 27 – 31 Sugar g 35 – 70 Sodium mg 1800 – 2000
The healthy ageing consumer group generally leads time pressured lifestyles with greater concern and attentiveness to specific health needs of themselves and the family. This group is most concerned with weight management and is least happy with body shape. Over 90% pay high attention to the amount of food they eat and nutrition awareness is high among this consumer group. Nutrition is a key driver at all meals as well as ease and simplicity. This group is less concerned with socialising compared to younger adults and are generally more family driven.
- Nutrients to increase
Nutrient Unit Daily recommended intake (range) MUFA g 10 – 35 PUFA g 15 – 28 N-3 g 1.4 – 1.8 N-6 g 13 – 15 Fibre g 27 – 33 - Nutrients to limit
Nutrient Unit Daily recommended intake (range) Saturated Fat g 23 – 25 Sugar g 28 – 56 Sodium mg 1800 – 2000 - Micronutrients
Nutrient Unit Daily recommended intake (range) Vitamin D mcg 9 – 11 Vitamin B6 mcg 2.2 – 2.6 Magnesium mg 235 – 285 Calcium mg 900 – 1100 Iron mg 12.5 – 15.5 Folate mcg 360 – 440 - Macronutrients
Nutrient Unit DRI (range) Nutrient distribution Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Bedtime Energy Kcal 2025 – 2475 300 – 400 250 – 300 475 – 575 250 – 300 500 – 600 250 – 300 Total fat g 63 – 88 10 – 15 5 – 7.5 15 – 20 5 – 7.5 20 – 30 5 – 7.5 Protein g 57 – 86 14 – 19 5 – 10 14 – 19 5 – 10 14 – 19 5 – 10 Carbohydrate g 253 – 366 50 – 75 20 – 35 65 – 90 20 – 35 75 – 95 20 – 35
This group is the most proactive about their health and are the most concerned around nutrition out of all life stages.
Seniors remain conscious of weight and this should not be overlooked. 93% pay a high amount of attention to what they eat.
