Micronutrient RDA Tracker

Why track micronutrients?

It’s easy to focus on calories and macros and overlook vitamins and minerals that support immunity, energy metabolism, bone health, oxygen transport, and tissue repair. A simple daily tracker helps you spot recurring gaps (or consistently high intakes) before they become a bigger problem.

What this tracker does (and who it’s for)

This calculator compares the amounts you enter to fixed reference RDAs used on this page and returns a percentage for each nutrient.

Important: RDAs vary by age, sex, pregnancy/lactation status, and sometimes health conditions. The values used here are intended as a general adult reference—they are not personalized targets and are not medical advice. If you are pregnant, breastfeeding, managing a medical condition, or using high-dose supplements, consider guidance from a clinician or registered dietitian.

RDA reference values used in this calculator

• Vitamin A: 900 mcg
• Vitamin C: 90 mg
• Vitamin D: 600 IU
• Calcium: 1000 mg
• Iron: 18 mg

These are commonly cited general-adult references. For authoritative tables and context, see the NIH Office of Dietary Supplements (ODS) and National Academies Dietary Reference Intakes (DRIs).

How percentages are calculated

The calculator uses the same formula for each nutrient:

Example: If you enter 45 mg of vitamin C and the reference RDA is 90 mg, then your percent is (45 ÷ 90) × 100 = 50%.

Units: avoid common entry errors

• mcg vs mg: 1 mg = 1000 mcg. Make sure your source matches the input unit.
• Vitamin D IU vs mcg: many sources list vitamin D in mcg. A common conversion is 1 mcg vitamin D = 40 IU.
• Vitamin A forms: vitamin A may be shown as retinol, beta-carotene, or “RAE” (retinol activity equivalents). Food databases and labels can differ, so be consistent with your source when estimating totals.

How to interpret your results

• 0–49%: likely low for that day. Occasional low days can happen; patterns matter.
• 50–99%: close to the reference; many people average out across days.
• 100–200%: above the reference. This can be normal, especially from food, but it’s worth noticing if it’s frequent.
• Very high values: repeated high intake from supplements/fortified foods can be a concern for certain nutrients (notably fat‑soluble vitamins like A and D). Use caution and seek professional advice if you’re routinely far above 100%.

Worked example

Suppose you estimate the following daily totals:

• Vitamin A: 700 mcg
• Vitamin C: 120 mg
• Vitamin D: 400 IU
• Calcium: 800 mg
• Iron: 12 mg

Then the percentages are:

• Vitamin A: 700 ÷ 900 × 100 ≈ 78%
• Vitamin C: 120 ÷ 90 × 100 ≈ 133%
• Vitamin D: 400 ÷ 600 × 100 ≈ 67%
• Calcium: 800 ÷ 1000 × 100 = 80%
• Iron: 12 ÷ 18 × 100 ≈ 67%

This day is strong for vitamin C, moderate for calcium and vitamin A, and relatively low for vitamin D and iron. If vitamin D and iron are consistently low across multiple days, you might prioritize foods rich in those nutrients—or discuss labs/supplement needs with a professional.

Quick comparison table (what the tracker shows)

Limitations and assumptions

• Not personalized: RDAs differ by age, sex, and pregnancy/lactation status. This page uses fixed general-adult references.
• Label differences: many labels show “% Daily Value (DV),” which is not identical to RDA/DRI values and can differ by nutrient.
• Estimation error: food databases vary; cooking method, brand, and fortification levels can change totals substantially.
• Bioavailability: the amount you consume is not always the amount your body absorbs (iron is a common example).
• Supplement caution: high intakes—especially from supplements—can be harmful for some nutrients. If you’re consistently far above 100% (or have symptoms), consult a professional.