Individual Profile & Vitals
Calculates precise EAR, RDA, AMDR, and safe limits per ICMR-NIN 2020
Calculated Daily Requirements
Official ICMR-NIN 2020 RDA & AMDR Breakdown
Micronutrient Prescription Targets (Vitamins & Minerals)
Complete ICMR-NIN 2020 Recommended Daily Allowances (RDA), Estimated Average Requirements (EAR), and Tolerable Upper Limits (TUL)
| Nutrient | EAR (Public Health) | RDA (Individual Target) | Tolerable Upper Limit (TUL) | Key Dietary Role & Official Guidelines |
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The ICMR-NIN "My Plate for the Day"
The revised Golden Ratio: Cereal : Pulse : Milk = 3 : 1 : 2.5
Improved cereal-to-pulse-to-milk proportion to combat carbohydrate excess.
Minimum 500g daily fruits & vegetables (GLV + Veg + Roots + Fruits) for micronutrients.
At least 50% of cereals should come from whole grains and coarse millets (Bajra, Ragi, Jowar).
Recommended Daily Food Portions (g/day)
Official raw food weights from ICMR-NIN Balanced Diet Models
Custom Daily Meal Schedule (7 Slots)
Customize meal items, adjust portions in grams/ml, and watch live nutrient calculations update
Live Nutrition Compliance
Real-time comparison against ICMR-NIN 2020 RDA / EAR
Indian Food Composition Explorer (IFCT 2017 & Table 23)
Comprehensive nutritional values per 100g edible portion for Indian staples, pulses, vegetables, millets, fruits, and dairy
Official ICMR-NIN 2020 Reference Tables
Verbatim tables extracted directly from the attached RDA / EAR 2020 Short Report
1. Reference Body Weights & Indian BMI
ICMR-NIN 2020 Revision: The reference Indian adult man and woman age bracket has been updated to 19 - 39 years (previously 18-29y). Reference body weights are set at 65 kg for Men and 55 kg for Women, representing the median weight of healthy individuals whose BMI lies within the Asian Indian normal range of 18.5 - 22.9 kg/m² with 95th centile heights.
2. Safe Protein Intake & DIAAS Score
Based on median obligatory nitrogen loss of 48 mg/kg (WHO 2007), mean protein requirement is 0.66 g/kg/day and safe intake (RDA) is 0.83 g/kg/day for adults (54g for 65kg men, 46g for 55kg women). The committee removed old PDCAAS fecal corrections and introduced DIAAS (Digestible Indispensable Amino Acid Score) based on true ileal amino acid digestibility.
3. Iron Bioavailability & Vitamin C Rule
Dietary iron absorption in Indian cereal-legume diets is estimated at 8% for men, women, and adolescents, and 12% during pregnancy. To combat high phytic acid inhibition, the committee recommends an ascorbic acid (Vitamin C) density of at least 20 mg per 1,000 kcal in raw form (Amla, Guava, Citrus, Lemon) with meals.
4. Dietary Fat, PUFA & Oil Combination
Upper limits of visible fat are set at 25 - 40 g/day for men and 20 - 30 g/day for women based on physical activity. To achieve the ideal n-6 to n-3 PUFA ratio of 5:1 to 10:1, combining vegetable oils (e.g. Mustard / Groundnut / Sesame with ALA-rich seeds like Walnuts & Flaxseeds) is recommended.
5. 500g Fruits & Vegetables for Antioxidants
A minimum daily intake of 500 g/day of fruits and vegetables is prescribed (100g green leafy vegetables + 200g other vegetables + 100g non-potato roots + 150g fruits) to provide essential polyphenols, flavonoids, carotenes (6:1 conversion ratio), and protect against diet-related non-communicable diseases (DR-NCD).
6. Hydration & Safe Sodium Guidelines
Water: Adult men require 32 - 58 ml/kg and women require 27 - 52 ml/kg from beverages. Elderly require 33-38 ml/kg, and pregnancy requires 2.1 - 3.2 L/day.
Sodium: Safe intake is capped at 2000 mg/day (5 g/day of salt), with 3500 mg potassium, targeting a 1:1 molar Na:K ratio for cardiovascular protection.
Daily Meal Timing & Food Exchange Plan
| Meal & Timing | Prescribed Foods & Preparation Notes | Portion / Quantity | Key Nutrients |
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Prescribed Daily Food Group Allowances (Raw Edible Portions)
| Cereals & Millets (50% Whole) | Pulses / Flesh Foods | Leafy Greens (GLV) | Other Veggies | Roots & Tubers | Fruits | Milk & Dairy | Fats & Oils | Nuts & Seeds |
|---|
✅ ICMR-NIN Clinical Advisory
- Include citrus fruits (Amla / Lemon / Guava) with main meals to maximize Iron bioavailability.
- Ensure at least 50% of cereals are whole grains or millets (Ragi, Bajra, Jowar, Oats).
- Maintain a minimum of 500g daily fruits and vegetables for natural antioxidant protection.
- Limit visible cooking oils to 5-6 teaspoons (25-30g) and salt intake to less than 1 level teaspoon (5g).