Dietary Reference Intake

Calculate Dietary Reference Intake for your body growth

Dietary Reference Intake

Dietary reference intake or DRI are important recommendations which inform as on the required nutrient intake per day. These scientifically derived values are essential for nutritionists, clinicians, and other nutrition-oriented personnel and organizations when designing food labeling and nutritional guidelines, as well as when aiming to avoid toxicity levels of nutrients in food and supplements.

What is dietary reference intake (DRI)?

DRIs consist of several key values for each nutrient:

  • Recommended Dietary Allowance (RDA): The requirement established as a ‘reference amount’ implies that it satisfies the requirement of practically all healthy people of that age and sex.
  • Adequate Intake (AI): This is applied where there is insufficient data to establish an RDA, the level assumed is believed to be adequate to cover the population’s nutritional needs.

  • Estimated Average Requirement (EAR): This is the daily intake believed to satisfy the requirement of only 50% health wise of people in a given population.

What is the importance of  DRI?

The only importance of the DRI calculator is that it help you to determine whether your intake of a particular nutrient is adequate or not. A correct amount of nutrient intake helps metabolism of a body perform well for the body growth and fitness.

Here is the guide that can help you calculate the DRI:

1. Calculate Protein Intake

50-150% of the RDA for vitamins and minerals (for adults)

Example: If your daily requirement is 2000 calories than protein calorie should lie between 200 – 600 calories.

Convert calories to grams: That is 4 calories for every gram of protein consumed.

Therefore, if 200-600 calories are considered as protein source, then it would be 50-150 grams of protein per day.

2. Calculate Fat Intake

Depending on the person’s age, between 20% to 35% of their total daily calories should be consumed from lean proteins.

Example: If you require 2000 calories a day, the calories from fat should be 400-700 calories a day.

Convert calories to grams: Most fats have 9 concentrated calories per gram of fat.

Therefore, 400-700 calories / 9 = 44-78 grams of fat in a day.

3. Calculate Carbohydrate Intake

45-65% of total calories

Example: Let’s say your daily requirement is 2000 calories; your carbohydrate ratio should be in the range of 900 – 1,300 calories from carbohydrates.

Convert calories to grams: Carbohydrates provide the energy that is received in the caloric value of 4 calories per gram.

Therefore, food of 900-1300 calories / 4 = 225-325 grams of carbohydrate per day.

4. Recommended Water Intake

It is worth mentioning that 1 kilocalorie of energy is equivalent to 1 millilitre.

Example: For example, if you require 2000 calories every day, it indicates that you should consume water, 2000 millilitres in a day which is equal to 2 liters.

5. Calculate Fiber Intake

Fiber = (kcal / 1000) seven hundred and fourteen

Example: If you are for instance in a 2000-calorie diet then your intake of fiber should be:

Out of the nutritive value, 2000 micrograms is equivalent to 1000 grams hence (2000/1000) x 14 = 28 grams of fiber per day.

Steps to Calculate Your dietary reference intake (DRI)

  • Determine Your DRI Category
  • Identify your sex (male or female).
  • Identify your age group.
  • Specify if you are pregnant or lactating.
  • Calculate Your Daily Caloric Needs

Use a caloric needs calculator or a simple formula based on your activity level.

Breakdown of Nutrient Intake Based on Caloric Needs

Protein: 10-30% of total calories.

Fats: 20-35% of total calories.

Carbohydrates: 45-65% of total calories.

Water: 1 mL per calorie consumed.

Fiber: (Total calories / 1000) × 14 grams 


All in all, it can be safe to conclude that paying attention to daily intake of protein and ensuring that one gets adequate amounts of protein will greatly be of benefit to his or her body growth and overall health. Thus, one can estimate the protein needed by their weight and other conditions such as pregnancy to avoid shortages. But it is really important to stick to a diet plan and should consult a doctor for a better diet plan. Protein, in conjunction with other macronutrients, should be consumed in large amounts for proper growth, development, and healthy living for the active lifestyle.

Daily nutrition needs refer to the specific amounts of nutrients, including proteins, fats, carbohydrates, vitamins, minerals, and water, that an individual requires each day to maintain optimal health and well-being.

You can calculate your daily nutrition needs by considering factors such as your age, sex, activity level, and any special circumstances like pregnancy or lactation. Use tools like DRI calculators or follow simple guidelines based on percentages of total caloric intake.

Whey Protein

Top 10 Benefits of Whey Protein for Muscle Growth

Whey Protein

Whey protein is a popular supplement among fitness enthusiasts and bodybuilders. It’s derived from milk during the cheese-making process and is known for its high protein content. Here are the top 10 benefits of whey protein for muscle growth:

1. High-Quality Protein Source

Whey protein is considered essential because it contains all nine essential amino acids that are difficult to synthesize by the body. This makes it a perfect food supplement that can repair and build muscles in the human body.

 2. Rich in Branched-Chain Amino Acids (BCAAs)

Leucine, isoleucine, and valine are referred to as branched-chain amino acids, which play a vital role in muscle development. Whey protein is particularly high in these amino acids, especially leucine, which has an impact on the creation of muscle proteins.

 3. Fast Absorption

Whey proteins are easily digestible and easily assimilated into the body, which makes it an ideal supplement to be consumed after exercise. It also can provide rapid digestion so that your muscles can be provided with nutrients that are required for repair and growth right after the exercise.

4. Supports Muscle Repair

When exercising, the muscles are damaged and require some repair work, and this is the reason why you need protein after working out. It assists in repairing these tears, and therefore after some time, one gets muscular and stronger muscles.

5. Enhances Muscle Strength and Size

Whey protein, if taken in the right dosage, in conjunction with resistance training, can help in gaining more muscle mass and strength. The protein is essential in that it offers the foundation to support muscle mass development.

6. Boosts Metabolism

Whey protein can thus increase the metabolism meaning that more calories are burnt in the process. Muscle gain can also be supported by a higher metabolism as this allows the body to provide adequate energy for the exercises.

7. Convenient and Versatile

Whey protein is commonly available as powders, bars, and shakes, although other types of protein products also exist. The great thing with it is that it can be easily incorporated into your diet whether at home or away from home.

8. Supports Weight Management

However, it is equally significant to ensure that an individual does not gain excessive weight as they develop muscles. It will make you eat less and feel full for a longer period, which will help those who are trying to lose some weight.

9. Improves Athletic Performance

Whey protein not only has great benefits for the development of muscle mass but also for general performance of athletes. It is seen that the muscle recovery and strength lead to improved performance in the sports and exercise activities.

10. Immune System Support

It is also rich in immunoglobulins and lactoferrin which helps in building up your immunity power. It also helps in preventing instances where you have to pause your workout regime due to flu or any other infections.


Whey protein is a great protein supplement for any person who wants to build up their muscles and improve their physical fitness. Due to this, it has massive advantages such as containing high-quality protein, fast absorption, and much more, making it a go-to product in many fitness regimens. If you are a professional athlete and bodybuilder or just a beginner, you should include whey protein in your diet plan to facilitate the growth of your muscles.

It is also good to note that, although whey protein can be extremely helpful for muscle building it is always recommended to be taken together with the correct diet and exercise regimen.


Whey protein delivers all the necessary amino acids to the human body, and leucine among them functions as an activator of muscle protein synthesis. This process is essential in fixing and growing new muscle tissues after the exercises have been done.

Yes, the whey protein increases the rate of muscle recovery by replenishing the precise amino acids, that are used in muscle repair after training, thus decreasing the feelings of soreness as well as the recovery period needed.

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