RDA and RNI

Recommended Daily Allowances (RDA) and

Reference Nutrient Intake (RNI)

It is very important to be aware of the recommended daily allowances (RDA) for men and women if you are to live a healthy lifestyle. However these are only guidelines as everyone has different nutritional requirements. These vary according to age, size, level of physical activity and individual body chemistry. For example, weightlifters or athletes may need to eat more than the recommended amount of calories in a day; if a person is diabetic the amount of sugar they should consume may be different; or maybe a person is on a calorie controlled diet as advised by a doctor and therefore needs to consume less than the RDA of calories. Obviously it is impossible to state an intake that would be right for everyone.

The reference nutrient intake (RNI) is the amount of vitamins, minerals and nutrients we should be looking to consume in a day and is of equal importance, especially if you do lots of exercise or are training for a specific sport.

The different RDA's and RNI's for men and women are listed below.

Calorie Recommended Daily allowances (RDA)

Approximate Calorie needs per day for all ages
AGE MALE FEMALE
0-3 months 545 515
4-6 months 690 645
7-9 months 825 765
10-12 months 920 865
1-3 years 1230 1165
4-6 1715 1545
7-10 1970 1740
11-14 2220 1854
15-18 2755 2110
19-50 2550 1940
51-59 2550 1900
60-64 2380 1900
65-74 2330 1900
75 plus 2100 1810
     
Daily Average Calorie recommendation per day (including moderate exercise)
Average Women = 2300
Average Men = 3000
3500 Calories burned = 1 lb weight loss (14lb to the Stone)



Activity Time Calorie burn
Sleeping 1 hour 50
Reading 1 hour 60
Driving 1 hour 85
Walking 1 hour 270
Swimming 1 hour 330
Jogging 1 hour 550
Running 1 hour 620

 

Reference Nutrient Intake (RNI)

Age Calcium (mg) Folic Acid (µg) Thiamin (mg) Iron (mg) Protein (g) Vitamin A (µ) Vitamin B6a (mga) Vitamin C (mg) Zinc (mg)
0-3 months 525 50 0.2 1.7 12.5 350 0.2 25 4.0
Formula Fed 4-6 months 525 50 0.2 4.3 12.7 350 0.2 25 4.0
7-9 months 525 50 0.2 7.8 13.7 350 0.3 25 5.5
10-12 months 525 50 0.3 7.8 14.9 350 0.4 25 5.0
1-3 years 350 70 0.5 6.9 14.5 400 0.7 30 5.0
4-6 years 450 100 0.7 6.1 19.7 500 0.9 30 6.5
7-10 years 550 150 0.7 8.7 28.3 500 1.0 30 7.0
                   
MALES                  
11-14 years 1000 200 0.9 11.3 42.1 600 1.2 35 9.0
15-18 years 1000 200 1.1 11.3 55.2 700 1.5 40 9.5
19-50 years 700 200 1.0 8.7 55.5 700 1.4 40 9.5
50 plus 700 200 0.9 8.7 53.3 700 1.4 40 9.5
                   
FEMALES                  
11-14 years 800 200 0.7 14.8 41.2 600 1.0 35 9.0
15-18 years 800 200 0.8 14.8 45.0 600 1.2 40 7.0
19-50 years 700 200 0.8 14.8 45.0 600 1.2 40 7.0
50 plus 700 200 0.8 8.7 46.5 600 1.2 40 7.0
                   
Pregnant   +100 +0.1d   +6.0 +100   +10  
Breastfeeding 0-3 months +550 +60 +0.2   +11.0 +350   +30 +6.0
4 months plus +550 +60 +0.2   +8.0 +350   +30 +2.5

Information from Intermediate “Nutrition and Health” by Highfield.co.uk England

 

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