I start with food. These numbers help me look at everyday meals across a week. They are general guidance for adults.
How I read the targets
An RDA is an average daily amount set to cover most healthy adults. An AI is used when the evidence cannot set an RDA. Potassium uses the 2019 AI update.
I group the table into ages 19-30, 31-50, 51-70, and 71+. For women, iron drops to 8 mg at 51. Calcium rises to 1,200 mg at the same age. For men, calcium rises to 1,200 mg at 71. Vitamin D rises to 20 mcg at 71 for both sexes.
A milligram is mg. A microgram is mcg. DFE means dietary folate equivalents. It accounts for how folate from food and folic acid are absorbed. Vitamin D also shows IU, another unit used on labels.
I would compare a few usual meals with these targets first. Beans, vegetables, fruit, whole grains, and varied protein foods offer places to start.
These are total daily intakes, including food, drinks, and any supplements. They are not supplement doses or upper limits. A supplement or a lab check is a conversation for your doctor.
Find my daily fiber target