The Recommended Dietary Allowances (RDA) refer to the recommended daily levels of nutrients to meet the needs of nearly all healthy individuals in a particular age and gender group.
The Recommended Dietary Allowances for Energy are currently being updated.
You may wish to make use of the Calorie Calculator to help estimate your energy requirement.
| Age Group | Height | Weight | Protein | Iron | Vit A (retinol) equiv. | Vit D | Thiamin | Riboflavin | Niacin Equiv |
|---|---|---|---|---|---|---|---|---|---|
| (a) | (a) | (a),(b) | (d),(e) | (f),(g) | (d),(h) | (g) | (f) | (f),(i) | |
| Units | cm | kg | g | mg | mcg | mcg | mg | mg | mg |
| 3 - < 6 mths | - | 7 | 16 | 7 | 300 | 10.0 | 0.28 | 0.42 | 4.6 |
| 6 - < 9 mths | - | 8.5 | 17 | 7 | 300 | 10.0 | 0.32 | 0.49 | 5.3 |
| 9 - < 12 mths | - | 9.5 | 18 | 7 | 300 | 10.0 | 0.38 | 0.57 | 6.3 |
| 1 - < 2 yrs | - | 11 | 19 | 7 | 250 | 10.0 | 0.46 | 0.69 | 7.6 |
| 2 - < 3 yrs | - | 13.5 | 22 | 7 | 250 | 10.0 | 0.54 | 0.81 | 8.9 |
| 3 - < 5 yrs | - | 16.5 | 25 | 7 | 300 | 10.0 | 0.62 | 0.93 | 10.2 |
| Boys | |||||||||
| 5 - < 7 yrs | - | 20.5 | 30 | 7 | 300 | 10.0 | 0.74 | 1.11 | 12.2 |
| 7 - < 10 yrs | - | 27 | 39 | 7 | 400 | 2.5 | 0.84 | 1.26 | 13.9 |
| 10 - < 12 yrs | 144 | 34.5 | 49 | 7 | 575 | 2.5 | 0.88 | 1.32 | 14.5 |
| 12 - < 14 yrs | 157 | 44 | 61 | 12 | 725 | 2.5 | 0.96 | 1.44 | 15.8 |
| 14 - < 16 yrs | 168 | 55.5 | 74 | 12 | 725 | 2.5 | 1.06 | 1.59 | 17.5 |
| 16 - < 18 yrs | 176 | 64 | 80 | 6 | 750 | 2.5 | 1.14 | 1.71 | 18.8 |
| Girls | |||||||||
| 5 - < 7 yrs | - | 20.5 | 30 | 7 | 300 | 10.5 | 0.70 | 1.05 | 11.6 |
| 7 - < 10 yrs | - | 27 | 39 | 7 | 400 | 2.5 | 0.72 | 1.08 | 11.9 |
| 10 - < 12 yrs | 145 | 36 | 51 | 7 | 575 | 2.5 | 0.78 | 1.17 | 12.9 |
| 12 - < 14 yrs | 157 | 46.5 | 63 | 18 | 725 | 2.5 | 0.84 | 1.26 | 13.9 |
| 14 - < 16 yrs | 161 | 52 | 66 | 18 | 725 | 2.5 | 0.86 | 1.29 | 14.2 |
| 16 - < 18 yrs | 163 | 54 | 60 | 19 | 750 | 2.5 | 0.86 | 1.29 | 14.2 |
| Vitamin | Vit B12 | Vit B6 | Ascorbic Acid | Folic Acid |
|---|---|---|---|---|
| Unit | mcg | mg | mg | mcg |
| Age Group | ||||
| 0-6 mths | 0.4 | 0.1 | 35 | 65 |
| 7-12 mths | 0.5 | 0.3 | 45 | 80 |
| 1-2 years | 0.9 | 0.5 | 35 | 150 |
| 3-6 years | 1.1 | 0.6 | 50 | 200 |
| Boys | ||||
| 7-12 years | 1.8 | 1.0 | 70 | 300 |
| 13-18 years | 2.4 | 1.4 | 105 | 350 |
| Girls | ||||
| 7-12 years | 1.8 | 1.0 | 65 | 300 |
| 13-18 years | 2.2 | 1.2 | 80 | 350 |
| Men | Women | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Pregnant Women | Lactating women | |||||||||||
| Age Group | 18 - < 30 yrs | 30 - < 60 yrs | 60 yrs and above | 18 - < 30 yrs | 30 - < 60 yrs | 60 yrs and above | Full Activ ities | Reduc ed Activ ities | First 6 mths | After 6 mths | ||
| Ht | (a) | cm | 170 | 170 | 170 | 160 | 160 | 160 | - | - | - | - |
| Wt | (a) | kg | 63.5 | 63.5 | 63.5 | 54 | 54 | 54 | - | - | - | - |
| Protein | (a), (b) | g | 68 | 68 | 68 | 58 | 58 | 58 | +9 | +9 | +25 | +19 |
| Iron | (d), (e) | mg | 6 | 6 | 6 | 19 | 19 | 6 | 19 | 19 | 19 | 19 |
| Vit A (retinol) equiv. | (f), (g) | mcg | 750 | 750 | 750 | 750 | 750 | 750 | 750 | 750 | 1200 | 120 |
| Vit D | (d), (h) | mcg | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 10.0 | 10.0 | 10.0 | 10.0 |
| Thiamin | (g) | mg | 1.18 | 1.16 | 0.98 | 0.84 | 0.86 | 0.80 | +0.11 | +0.08 | +0.2 | +0.2 |
| Riboflavin | (f) | mg | 1.77 | 1.74 | 1.47 | 1.26 | 1.29 | 1.20 | +0.17 | +0.12 | +0.30 | +0.30 |
| Niacin Equiv. | (f), (i) | mg | 19.5 | 19.1 | 16.2 | 13.9 | 14.2 | 13.2 | +1.9 | +1.3 | +3.3 | +3.3 |
| Men | Women | ||||||||
|---|---|---|---|---|---|---|---|---|---|
| Age Group | 19-50 years | 51-65 years | >65 years | 19-50 years | 51-65 years | >65 years | Pregnant | Lactating | |
| Vit B12 | mcg | 2.4 | 2.4 | 2.4 | 2.4 | 2.4 | 2.4 | 2.6 | 2.8 |
| Vit B6 | mg | 1.3 | 1.7 | 1.7 | 1.3 | 1.5 | 1.5 | 1.9 | 2.0 |
| Ascorbic Acid | mg | 105 | 105 | 105 | 85 | 85 | 85 | 100 | 135 |
| Folic Acid | mcg | 400 | 400 | 400 | 400 | 400 | 400 | 600 | 500 |
| Age Groups | RDA for Calcium |
|---|---|
| Infants (0 - 6 months, breast-fed) | 300mg |
| Infants (0 - 6 months, formula-fed) | 400mg |
| Infants (7 - less than 12 months) | 400mg |
| Children (1 - 3 years) | 500mg |
| Children (4 - 6 years) | 600mg |
| Children (7 - 9 years) | 700mg |
| Adolescents (10 - 18 years) | 1,000mg |
| Adults (19 - 50 years) | 800mg |
| Adults (51 years and above) | 1,000mg |
| Breastfeeding / pregnant | 1,000mg |
| Notes: | |
|---|---|
| (a) | Energy and Protein Requirements. WHO Technical Repost Series No. 724, 1985. Kilojoules (kJ) are calculated from the relation, 1 kilocalorie = 4.18 kJ. |
| (b) | For infants, Net Protein Utilization (NPU) is taken as 80%. For all others, NPU is taken as 70%. |
| (c) | Calcium Requirements. Report of a FAO/WHO Expert Group, FAO, Rome, 1961. |
| (d) | Requirements of Ascorbic Acid, Vitamin D, Vitamin B12, Folate and Iron. Report of a Joint FAO/WHO Expert Group, FAO, Rome, 1970. |
| (e) | Values apply when 10-25% of energy in diet comes from animal foods. |
| (f) | Requirements of Vitamin A, Thiamin, Riboflavin and Niacin. Report of a Joint FAO/WHO Expert Group, FAO, Rome, 1965. |
| (g) | 1 retinol equivalent = 1 mcg retinal of 6 mcg - carotene or 12 mcg biologically active carotenoids. |
| (h) | As cholecalciferol. |
| (i) | 1 niacin equivalent = 1 mg available nicotinic acid or 60 mg tryptophan. |
