Recommended Daily Allowances - RDA/DRI Female Age 9 - 14 15 - 18 19 - 24 25 - 50 51+ Pregnant Calories: 2200 kcal 2200 kcal 2200 kcal 2200 kcal 1900 kcal +300 kcal 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: 3300 IU 3300 IU 3300 IU 3300 IU 3300 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 9 - 13 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: 2600 IU 2600 IU 2600 IU 2600 IU 2600 IU Vitamin C: 50 mg 60 mg 60 mg 60 mg 60 mg Vitamin D: 5 ug 5 ug 5 ug 5 ug 10 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 Got a Question? Design by SkyTerm Web FX © 1995 - 2008 by IFA www.ifafitness.com IFA Home Page