Mineral Intake Adequacy Calculator
This calculator compares your reported daily mineral intake to the Dietary Reference Intakes (DRIs) established by the National Academies of Sciences, Engineering, and Medicine. Enter your estimated daily intake for six key minerals: calcium, iron, magnesium, zinc, potassium, and sodium. The calculator shows your intake relative to the RDA or AI (target) and the Tolerable Upper Intake Level (UL), and flags intakes as deficient, adequate, or potentially excessive.
DRI reference values used (adults 19-50)
Calcium: RDA 1,000 mg/day; UL 2,500 mg/day
Iron: RDA 8 mg (men) / 18 mg (women); UL 45 mg/day
Magnesium: RDA 420 mg (men) / 320 mg (women); UL 350 mg (supplements only)
Zinc: RDA 11 mg (men) / 8 mg (women); UL 40 mg/day
Potassium: AI 3,400 mg (men) / 2,600 mg (women); no UL established
Sodium: AI 1,500 mg; CDRR 2,300 mg/day
Source: National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes tables available at the NIH Office of Dietary Supplements.
Mineral intake adequacy calculator: frequently asked questions
What are Dietary Reference Intakes (DRIs)?
Dietary Reference Intakes (DRIs) are a set of reference values for nutrient intake established by the National Academies of Sciences, Engineering, and Medicine (NASEM, formerly the IOM) for use in the United States and Canada. They include the Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL). The RDA meets the needs of 97-98% of healthy individuals in the group.
What minerals are included in this calculator?
This calculator covers six key minerals: calcium, iron, magnesium, zinc, potassium, and sodium. These are among the nutrients most commonly under- or over-consumed in the US diet. The RDA/AI values shown are for adults aged 19-50 and differ by sex. The Tolerable Upper Intake Level (UL) is also shown to flag excessive intake from supplements combined with diet.
What is the difference between RDA and AI?
The RDA (Recommended Dietary Allowance) is set when sufficient evidence exists to establish a specific intake level that meets the needs of 97-98% of healthy individuals. The AI (Adequate Intake) is used when evidence is insufficient to derive an RDA and is based on observed or estimated intakes by a group of apparently healthy people. Calcium uses an RDA; potassium uses an AI because the evidence base is not sufficient for an RDA.
What are the most common mineral deficiencies in the US?
According to the National Health and Nutrition Examination Survey (NHANES) data published by the CDC and NIH, the most common mineral insufficiencies in the US are potassium (over 90% of adults below AI), magnesium (approximately 50% of adults below EAR), calcium (women especially), iron (particularly in premenopausal women and children), and zinc. Sodium is typically over-consumed: the average US adult exceeds the Chronic Disease Risk Reduction Intake (CDRR) of 2,300 mg/day.
How accurate is dietary intake estimation?
Self-reported dietary intake from food diaries or 24-hour recalls has substantial measurement error, typically underestimating actual intake by 10-30%. For the most accurate assessment, professional dietary analysis using validated food composition databases (such as the USDA National Nutrient Database) and multiple 24-hour dietary recalls are recommended. This calculator uses your self-reported values to compare against DRI targets, providing a general adequacy assessment.
Official sources
- National Institutes of Health, Office of Dietary Supplements: Dietary Reference Intakes (DRI) Tables.
- National Academies of Sciences, Engineering, and Medicine: Dietary Reference Intakes Reports.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.