Australian Nutrient Reference Values — Complete Reference Tables
These are the official NHMRC Nutrient Reference Values (NRVs) for Australia and New Zealand, published 2006 and updated 2017. Use these to understand how your nutrient requirements change across life stages.
Understanding the terms
- RDI (Recommended Dietary Intake) — the daily intake sufficient to meet the needs of nearly all healthy people in a demographic group (97–98%). This is the target to aim for.
- EAR (Estimated Average Requirement) — meets the needs of 50% of people. If you're below the EAR, you're very likely deficient.
- AI (Adequate Intake) — used when an RDI can't be established; based on observed intakes of healthy populations.
- UL (Upper Level of Intake) — the highest daily intake unlikely to cause harm. Toxicity is possible above this level.
Daily Energy Requirements
Energy requirements depend on age, sex, and physical activity level (PAL). Values below assume a sedentary to lightly active lifestyle.
| Age / sex | Energy (kJ/day) | Energy (kcal/day) |
|---|---|---|
| Children 4–8 | 6,500–7,100 | 1,554–1,697 |
| Children 9–11 (boys) | 8,200 | 1,960 |
| Children 9–11 (girls) | 7,400 | 1,768 |
| Teens 14–18 (boys) | 11,700 | 2,795 |
| Teens 14–18 (girls) | 9,000 | 2,150 |
| Adult men 19–30 | 10,900 | 2,604 |
| Adult women 19–30 | 8,700 | 2,079 |
| Adult men 51–70 | 9,600 | 2,293 |
| Adult women 51–70 | 7,900 | 1,887 |
| Pregnancy (2nd trimester) | +1,400 | +335 |
| Lactation (first 6 months) | +2,100 | +502 |
Source: NHMRC Nutrient Reference Values for Australia and New Zealand, 2006 (updated 2017). Active individuals may require 20–80% more energy than values shown.
Macronutrients
| Nutrient | Children 4–8 | Teens 14–18 (M/F) | Adults 19–50 (M/F) | Pregnancy | Elderly 70+ (M/F) |
|---|---|---|---|---|---|
| Protein RDI (g/day) | 20g | 65 / 45g | 64 / 46g | 58–60g | 81 / 57g |
| Fibre AI (g/day) | 18g | 28 / 22g | 30 / 25g | 28g | 30 / 25g |
| Water AI (L/day) | 1.2–1.6L | 2.7 / 2.2L | 3.4 / 2.8L | 3.1L | 3.4 / 2.8L |
AMDR (Acceptable Macronutrient Distribution Ranges): Carbohydrates 45–65% of energy · Fat 20–35% · Protein 10–35%. Saturated fat: <10% of energy. Added sugars: <10% of energy.
Fat-Soluble Vitamins
| Nutrient | Children 4–8 | Teens 14–18 (M/F) | Adults 19–50 (M/F) | Pregnancy | Lactation | UL (adults) |
|---|---|---|---|---|---|---|
| Vitamin A (mcg RAE) | 400 | 900 / 700 | 900 / 700 | 800 | 1,100 | 3,000 |
| Vitamin D (mcg / IU) | 5 / 200 | 5 / 200 | 5 / 200 (≤50) · 10–15 / 400–600 (51+) | 5 / 200 | 5 / 200 | 80 / 3,200 |
| Vitamin E (mg) | 6 | 10 / 8 | 10 / 7 | 7 | 11 | 300 |
| Vitamin K (mcg) AI | 55 | 65 / 60 | 70 / 60 | 60 | 60 | — |
Vitamin D values shown are RDIs. Many experts recommend higher vitamin D targets (600–2,000 IU/day) for adults, especially in winter or at southern latitudes. Consult your GP for testing and personalised advice.
Water-Soluble Vitamins
| Nutrient | Children 4–8 | Teens 14–18 (M/F) | Adults 19–50 (M/F) | Pregnancy | Lactation |
|---|---|---|---|---|---|
| Vitamin C (mg) | 35 | 40 / 40 | 45 / 45 | 60 | 85 |
| Vitamin B1 — Thiamin (mg) | 0.6 | 1.1 / 0.9 | 1.2 / 1.1 | 1.4 | 1.4 |
| Vitamin B2 — Riboflavin (mg) | 0.6 | 1.3 / 1.1 | 1.3 / 1.1 | 1.4 | 1.6 |
| Vitamin B3 — Niacin (mg NE) | 8 | 16 / 14 | 16 / 14 | 18 | 17 |
| Vitamin B6 (mg) | 0.6 | 1.3 / 1.2 | 1.3 / 1.3 | 1.9 | 2.0 |
| Folate (mcg DFE) | 200 | 400 / 400 | 400 / 400 | 600 | 500 |
| Vitamin B12 (mcg) | 1.5 | 2.4 / 2.4 | 2.4 / 2.4 | 2.6 | 2.8 |
| Choline (mg) AI | 250 | 375 / 375 | 550 / 425 | 450 | 550 |
Folate in pregnancy: Women planning a pregnancy should start supplementing 400–800 mcg/day of folic acid one month before conception and through the first trimester. DFE = Dietary Folate Equivalents (food folate + 1.7× supplemental folic acid).
Major Minerals
| Nutrient | Children 4–8 | Teens 14–18 (M/F) | Adults 19–50 (M/F) | Pregnancy | Elderly 70+ (M/F) |
|---|---|---|---|---|---|
| Calcium (mg) | 700 | 1,300 / 1,300 | 1,000 / 1,000 | 1,000 | 1,300 / 1,300 |
| Magnesium (mg) | 130 | 410 / 360 | 420 / 320 | 350–360 | 420 / 320 |
| Potassium (mg) AI | 2,300 | 3,600 / 2,600 | 3,800 / 2,800 | 2,800 | 3,800 / 2,800 |
| Phosphorus (mg) | 500 | 1,250 / 1,250 | 1,000 / 1,000 | 1,000 | 1,000 / 1,000 |
Trace Minerals
| Nutrient | Children 4–8 | Teens 14–18 (M/F) | Adults 19–50 (M/F) | Pregnancy | Lactation |
|---|---|---|---|---|---|
| Iron (mg) | 10 | 11 / 15 | 8 / 18 | 27 | 9 |
| Zinc (mg) | 5 | 13 / 7 | 14 / 8 | 10–11 | 11–12 |
| Iodine (mcg) | 90 | 150 / 150 | 150 / 150 | 220 | 270 |
| Selenium (mcg) | 25 | 70 / 60 | 70 / 60 | 65 | 75 |
| Copper (mg) | 0.6 | 1.3 / 1.2 | 1.7 / 1.2 | 1.3 | 1.5 |
Special Population Notes
Pregnancy
- Folate: +50% increase to 600 mcg/day. Supplementation strongly recommended from pre-conception through first trimester.
- Iron: Increases to 27 mg/day — the highest of any demographic. Haem sources (meat) are strongly advised alongside plant sources with vitamin C.
- Iodine: Increases to 220 mcg/day (up 47%). Australian soils are iodine-poor — use iodised salt; consider a prenatal supplement with 150 mcg iodine.
- Choline: 450 mg/day — supports foetal brain development. Eggs are the richest affordable source (2 eggs ≈ 280 mg).
- DHA: Not in NHMRC tables, but WHO recommends 200+ mg/day for pregnancy. Canned sardines and salmon are the most affordable sources.
Elderly (70+)
- Calcium: Rises to 1,300 mg/day (same as teenagers) — bone loss accelerates in post-menopausal women.
- Vitamin D: Increases to 15–20 mcg (600–800 IU/day). Elderly skin is less efficient at synthesising vitamin D from sun exposure.
- Protein: Recommended at 1.0–1.2 g/kg body weight (higher than the 0.75 g/kg for younger adults) to prevent sarcopenia (muscle loss).
- B12: Absorption from food declines with age due to reduced stomach acid. B12 from supplements or fortified foods (not requiring stomach acid) is preferred.
Vegan / Plant-Based
- B12: Cannot be reliably obtained from plant foods. Supplementation is essential — 500–2,000 mcg cyanocobalamin per week.
- Iron: Only non-haem iron available — always pair with vitamin C, and increase intake by ~80% over RDI to compensate for lower bioavailability.
- Zinc: Plant zinc is poorly absorbed. Soak all legumes; increase intake by ~50% over RDI.
- Iodine: Seaweed is highly variable. Use iodised salt or supplement.
- Omega-3 DHA: ALA from flaxseed/chia converts poorly to DHA. Algae-based DHA supplements are the only reliable vegan source.
- Calcium: Use calcium-set tofu, fortified plant milks, and green vegetables. Avoid high-oxalate greens (spinach, chard) as the sole calcium source — oxalates block absorption.
Your personalised NRV targets in the app
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