The Recommended Daily Allowance, or RDA, shows how many nutrients your body needs daily to stay healthy. These nutrients are carbohydrates, protein and fats, vitamins, minerals (calcium, phosphorus, magnesium, iron, zinc, iodine, selenium), and amino acids.
Calculating your energy need
Note that the RDA for children is different than that for adults, and the daily allowance also varies with males and females. Dietary requirements can also be influenced by pregnancy, lactation, and differences in genetic makeup. Thus, pregnant women should add 300 kcalories to their daily diets, while lactating women should add 500kcalories per day throughout the first year. BMR calculator allows you to calculate the minimum daily calorie intake that is required.
What they add these extra calories to depends on their age. According to RDA, the normal kcalorie intake for all women is as follows: 2,200kcalories from ages 11 to 50, and 1,900kcalories for 51-year olds and over. Men, on the other hand, need 2,500 kcalories from ages 11 to 14, 3,000 from 15 to 18, 2,900 from 19 to 50, and 2,300 kcalories for 51+.
RDA for carbohydrates, proteins, and fats
To calculate your RDA, you must first know your daily caloric needs (see above), followed by your specific carbohydrate, protein, and fat requirements based on your body needs. Then, you can adjust the recommended amounts to your individual requirements.
As a rough guideline, 55% of your daily diet should be made of carbohydrates, 30% of fat, and 15% of protein. Take your daily caloric needs (see above; you can find more detailed tables online) and multiply this by the amount of carbohydrates needed per day (55%); the number you get shows how much of your daily calories should be carbohydrates. The same goes for proteins and fat.
How many minerals you need
Children (ages 4 to 10) require 800mg each of calcium and phosphorus per day, 10mg iron and zinc (each), 80ug iodine for 4-6 year olds and110ug for 7-10 year olds.
Women aged 15 to 50 need 18mg iron (10mg for 50+ year olds), while the RDA for all men is 10mg iron. All women require 300mg magnesium, 3.1mg fluoride, 55ug selenium (except for women aged 15 to 18, who need 50ug selenium). All women and all men, regardless of age, require 15mg zinc / day.
The RDA for 19 to over 50 year old women and men is 800 mg calcium and 800mg phosphorus per day, and 1200mg calcium and 1200mg phosphorus for 15-18 year olds.