FITNESS ABCs

USDA RDA/DRI

Female Age 9 - 14 15 – 18 19 - 24 25 - 50 51+ Pregnant

Calories 2200 kcal 2200 kcal 2200 kcal 2 200 kcal 1900 kcal +300

Protein 46 g 44 g 46 g 50 g 50 g 60 g

Calcium 1300 mg 1300 mg 1000 mg 1000 mg 1200 mg same

Iron 15 mg 15 mg 15 mg 15 mg 10 mg 30 mg

Sodium 500 mg 500 mg 500 mg 500 mg 500 mg 569 mg

Phosphorus 1250 mg 1250 mg 700 mg 700 mg 700 mg same

Vitamin A 2600 IU^ 2600 IU^ 2600 IU^ 2600 IU^ 2600 IU^ same^

Vitamin C 50 mg^ 60 mg^ 60 mg^ 60 mg^ 60 mg^ 70 mg^

Vitamin D 5 ug^ 5 ug^ 5 ug^ 5 ug^ 10 ug^ same^

Thiamin 1.1 mg^ 1.1 mg^ 1.1 mg^ 1.1 mg^ 1.0 mg^ 1.5 mg^

Riboflavin 1.3 mg^ 1.3 mg^ 1.3 mg^ 1.3 mg^ 1.2 mg^ 1.6 mg^
Niacin 15 mg 15 mg 15 mg 15 mg 13 mg 17 mg

Male Age 11 - 14 15 - 18 19 - 24 25 - 50 51+

Calories 2500 kcal 3000 kcal 2900 kcal 2900 kcal 2300 kcal

Protein 45 g 59 g 58 g 63 g 63 g

Calcium 1300 mg 1300 mg 1000 mg 1000 mg 1200 mg

Iron 12 mg 12 mg 10 mg 10 mg 10 mg

Sodium 500 mg^ 500 mg^ 500 mg^ 500 mg^ 500 mg^

Phosphorus 1250 mg^ 1250 mg^ 700 mg^ 700 mg^ 700 mg^

Vitamin A 3300 IU^ 3300 IU^ 3300 IU^ 3300 IU^ 3300 IU^

Vitamin C 50 mg^ 60 mg^ 60 mg^ 60 mg^ 60 mg^
Vitamin D 5 ug 5 ug 5 ug 5 ug 5 ug

Thiamin 1.3 mg 1.5 mg 1.5 mg 1.5 mg 1.2 mg

Riboflavin 1.5 mg 1.8 mg 1.7 mg 1.7 mg 1.4 mg

Niacin 17 mg 20 mg 19 mg 19 mg 15 mg

Child Age 0 - 0.5 0.5 - 1 1 - 3 4 - 6 7 - 10

Calories 650 kcal^ 850 kcal^ 1300 kcal^ 1800 kcal^ 2000 kcal^

Protein 13 g^ 14 g^ 16 g^ 24 g^ 28 g^
Calcium 210 mg 270 mg 500 mg 800 mg 1000 mg

Iron 6 mg 10 mg 10 mg 10 mg 10 mg

Sodium 120 mg 200 mg 300 mg 400 mg 400 mg

Phosphorus 300 mg 500 mg 800 mg 800 mg 800 mg

Vitamin A 1200 IU 1200 IU 1300 IU 1600 IU 2300 IU

Vitamin C 30 mg 35 mg 40 mg 45 mg 45 mg

Vitamin D 5 ug 5 ug 5 ug 5 ug 5 ug

Thiamin 0.3 mg 0.4 mg 0.7 mg 0.9 mg 1 mg

Riboflavin 0.4 mg^ 0.5 mg^ 0.8 mg^ 1.1 mg^ 1.2 mg^

Niacin 5 mg^ 6 mg^ 9 mg^ 12 mg^ 13 mg^

1 microgram (ug) = 3.3 IU

Source: US Department of Agriculture