The Complete Guide to Recommended Daily Intakes, Daily Values, and Nutrient Targets

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BSc (Hons) MSc DipION
The Complete Guide to Recommended Daily Intakes, Daily Values, and Nutrient Targets

Maintaining a healthy diet requires a clear understanding of how much of each nutrient the body needs. Scientists and regulatory bodies have established specific intake targets to help you meet you nutritional requirements.

In the United States, the most widely used benchmark is the Daily Value (%DV)—the percentage displayed on all Nutrition Facts labels. Additional reference points include the Reference Dietary Intake (RDI) and the Tolerable Upper Intake Level (UL), which indicate the recommended and maximum safe levels of nutrient intake, respectively.

How Do the RDI and DV Differ?

The Reference Dietary Intake (RDI) provides age and gender specific recommendations based on current scientific evidence. In contrast, the Daily Value (DV) builds on the RDI but offers a standardized value intended for use on food labels across the general population.

In essence, the RDI delivers tailored guidance, while the DV offers a simplified, universal reference point.

Calories

The Estimated Energy Requirement (EER) for Calories ranges from 520 calories to 3152 calories per day.
An Upper Limit for Calories has not been established.
The Daily Value (%DV) for Calories is 2000 calories per day.

Life Stage EER UL
Males
0-6 months 570 calories -
6-12 months 743 calories -
1-3 years 1046 calories -
4-8 years 1742 calories -
9-13 years 2279 calories -
14-18 years 3152 calories -
19-30 years 3067 calories -
31-50 years 3067 calories -
51-70 years 3067 calories -
70+ years 3067 calories -
Females
0-6 months 520 calories -
6-12 months 676 calories -
1-3 years 992 calories -
4-8 years 1642 calories -
9-13 years 2071 calories -
14-18 years 2368 calories -
19-30 years 2403 calories -
31-50 years 2403 calories -
51-70 years 2403 calories -
70+ years 2403 calories -
Pregnancy
14-18 years 2820 calories -
19-30 years 2820 calories -
31-50 years 2820 calories -
Lactation
14-18 years 2768 calories -
19-30 years 2768 calories -
31-50 years 2768 calories -

Protein

The Recommended Dietary Allowance (RDA) for Protein ranges from 9.1g to 71g per day.
An Upper Limit for Protein has not been established.
The Daily Value (%DV) for Protein is 50g per day.

Life Stage RDA UL
Infants
0-6 months 9.1g -
6-12 months 11g -
Children
1-3 years 13g -
4-8 years 19g -
Males
9-13 years 34g -
14-18 years 52g -
19-30 years 56g -
31-50 years 56g -
51-70 years 56g -
70+ years 56g -
Females
9-13 years 34g -
14-18 years 46g -
19-30 years 46g -
31-50 years 46g -
51-70 years 46g -
70+ years 46g -
Pregnancy
14-18 years 71g -
19-30 years 71g -
31-50 years 71g -
Lactation
14-18 years 71g -
19-30 years 71g -
31-50 years 71g -

Carbohydrate

The Recommended Dietary Allowance (RDA) for Carbohydrate ranges from 60g to 210g per day.
An Upper Limit for Carbohydrate has not been established.
The Daily Value (%DV) for Carbohydrate is 275g per day.

Life Stage RDA UL
Infants
0-6 months 60g -
6-12 months 95g -
Children
1-3 years 130g -
4-8 years 130g -
Males
9-13 years 130g -
14-18 years 130g -
19-30 years 130g -
31-50 years 130g -
51-70 years 130g -
70+ years 130g -
Females
9-13 years 130g -
14-18 years 130g -
19-30 years 130g -
31-50 years 130g -
51-70 years 130g -
70+ years 130g -
Pregnancy
14-18 years 175g -
19-30 years 175g -
31-50 years 175g -
Lactation
14-18 years 210g -
19-30 years 210g -
31-50 years 210g -

Fat

The Recommended Dietary Allowance (RDA) for Fat ranges from 30g to 31g per day.
An Upper Limit for Fat has not been established.
The Daily Value (%DV) for Fat is 78g per day.

Life Stage AI UL
Infants
0-6 months 31g -
0-6 months 31g -
6-12 months 30g -
6-12 months 30g -

Fiber

The Adequate Intake (AI) for Fiber ranges from 19g to 38g per day.
An Upper Limit for Fiber has not been established.
The Daily Value (%DV) for Fiber is 28g per day.

Life Stage AI UL
Infants
0-6 months -g -
6-12 months -g -
Children
1-3 years 19g -
4-8 years 25g -
Males
9-13 years 31g -
14-18 years 38g -
19-30 years 38g -
31-50 years 38g -
51-70 years 30g -
70+ years 30g -
Females
9-13 years 26g -
14-18 years 26g -
19-30 years 25g -
31-50 years 25g -
51-70 years 21g -
70+ years 21g -
Pregnancy
14-18 years 28g -
19-30 years 28g -
31-50 years 28g -
Lactation
14-18 years 29g -
19-30 years 29g -
31-50 years 29g -

Omega 3s

The Adequate Intake (AI) for Omega 3s ranges from 0.5g to 1.6g per day.
An Upper Limit for Omega 3s has not been established.
The Daily Value (%DV) for Omega 3s is 1.6g per day.

Life Stage AI UL
Infants
0-6 months 0.5g -
6-12 months 0.5g -
Children
1-3 years 0.7g -
4-8 years 0.9g -
Males
9-13 years 1.2g -
14-18 years 1.6g -
19-30 years 1.6g -
31-50 years 1.6g -
51-70 years 1.6g -
70+ years 1.6g -
Females
9-13 years 1g -
14-18 years 1.1g -
19-30 years 1.1g -
31-50 years 1.1g -
51-70 years 1.1g -
70+ years 1.1g -
Pregnancy
14-18 years 1.4g -
19-30 years 1.4g -
31-50 years 1.4g -
Lactation
14-18 years 1.3g -
19-30 years 1.3g -
31-50 years 1.3g -

Omega 6s

The Adequate Intake (AI) for Omega 6s ranges from 4.4g to 17g per day.
An Upper Limit for Omega 6s has not been established.
The Daily Value (%DV) for Omega 6s is 17g per day.

Life Stage AI UL
Infants
0-6 months 4.4g -
6-12 months 4.6g -
Children
1-3 years 7g -
4-8 years 10g -
Males
9-13 years 12g -
14-18 years 16g -
19-30 years 17g -
31-50 years 17g -
51-70 years 14g -
70+ years 14g -
Females
9-13 years 10g -
14-18 years 11g -
19-30 years 12g -
31-50 years 12g -
51-70 years 11g -
70+ years 11g -
Pregnancy
14-18 years 13g -
19-30 years 13g -
31-50 years 13g -
Lactation
14-18 years 13g -
19-30 years 13g -
31-50 years 13g -

Water

The Adequate Intake (AI) for Water ranges from 700mL to 3800mL per day.
An Upper Limit for Water has not been established.

Life Stage AI UL
Infants
0-6 months 700mL -
6-12 months 800mL -
Children
1-3 years 1300mL -
4-8 years 1700mL -
Males
9-13 years 2400mL -
14-18 years 3300mL -
19-30 years 3700mL -
31-50 years 3700mL -
51-70 years 3700mL -
70+ years 3700mL -
Females
9-13 years 2100mL -
14-18 years 2300mL -
19-30 years 2700mL -
31-50 years 2700mL -
51-70 years 2700mL -
70+ years 2700mL -
Pregnancy
14-18 years 3000mL -
19-30 years 3000mL -
31-50 years 3000mL -
Lactation
14-18 years 3800mL -
19-30 years 3800mL -
31-50 years 3800mL -

Vitamin A (RAE)

The Recommended Dietary Allowance (RDA) for Vitamin A (RAE) ranges from 300mcg to 1300mcg per day.
The Upper Limit (UL) ranges from 600mcg to 3000mcg per day.
The Daily Value (%DV) for Vitamin A (RAE) is 900mcg per day.

Life Stage RDA UL
Infants*
0-6 months 400mcg 600mcg
6-12 months 500mcg 600mcg
Children
1-3 years 300mcg 600mcg
4-8 years 400mcg 900mcg
Males
9-13 years 600mcg 1700mcg
14-18 years 900mcg 2800mcg
19-30 years 900mcg 3000mcg
31-50 years 900mcg 3000mcg
51-70 years 900mcg 3000mcg
70+ years 900mcg 3000mcg
Females
9-13 years 600mcg 1700mcg
14-18 years 700mcg 2800mcg
19-30 years 700mcg 3000mcg
31-50 years 700mcg 3000mcg
51-70 years 700mcg 3000mcg
70+ years 700mcg 3000mcg
Pregnancy
14-18 years 750mcg 2800mcg
19-30 years 770mcg 3000mcg
31-50 years 770mcg 3000mcg
Lactation
14-18 years 1200mcg 2800mcg
19-30 years 1300mcg 3000mcg
31-50 years 1300mcg 3000mcg
* Data for infants refers to the Adequate Intake (AI)

Thiamin (B1)

The Recommended Dietary Allowance (RDA) for Thiamin (B1) ranges from 0.2mg to 1.4mg per day.
An Upper Limit for Thiamin (B1) has not been established.
The Daily Value (%DV) for Thiamin (B1) is 1.2mg per day.

Life Stage RDA UL
Infants*
0-6 months 0.2mg -
6-12 months 0.3mg -
Children
1-3 years 0.5mg -
4-8 years 0.6mg -
Males
9-13 years 0.9mg -
14-18 years 1.2mg -
19-30 years 1.2mg -
31-50 years 1.2mg -
51-70 years 1.2mg -
70+ years 1.2mg -
Females
9-13 years 0.9mg -
14-18 years 1mg -
19-30 years 1.1mg -
31-50 years 1.1mg -
51-70 years 1.1mg -
70+ years 1.1mg -
Pregnancy
14-18 years 1.4mg -
19-30 years 1.4mg -
31-50 years 1.4mg -
Lactation
14-18 years 1.4mg -
19-30 years 1.4mg -
31-50 years 1.4mg -
* Data for infants refers to the Adequate Intake (AI)

Riboflavin (B2)

The Recommended Dietary Allowance (RDA) for Riboflavin (B2) ranges from 0.3mg to 1.6mg per day.
An Upper Limit for Riboflavin (B2) has not been established.
The Daily Value (%DV) for Riboflavin (B2) is 1.3mg per day.

Life Stage RDA UL
Infants*
0-6 months 0.3mg -
6-12 months 0.4mg -
Children
1-3 years 0.5mg -
4-8 years 0.6mg -
Males
9-13 years 0.9mg -
14-18 years 1.3mg -
19-30 years 1.3mg -
31-50 years 1.3mg -
51-70 years 1.3mg -
70+ years 1.3mg -
Females
9-13 years 0.9mg -
14-18 years 1mg -
19-30 years 1.1mg -
31-50 years 1.1mg -
51-70 years 1.1mg -
70+ years 1.1mg -
Pregnancy
14-18 years 1.4mg -
19-30 years 1.4mg -
31-50 years 1.4mg -
Lactation
14-18 years 1.6mg -
19-30 years 1.6mg -
31-50 years 1.6mg -
* Data for infants refers to the Adequate Intake (AI)

Niacin (B3)

The Recommended Dietary Allowance (RDA) for Niacin (B3) ranges from 2mg to 18mg per day.
The Upper Limit (UL) ranges from 10mg to 35mg per day.
The Daily Value (%DV) for Niacin (B3) is 16mg per day.

Life Stage RDA UL
Infants*
0-6 months 2mg -
6-12 months 4mg -
Children
1-3 years 6mg 10mg
4-8 years 8mg 15mg
Males
9-13 years 12mg 20mg
14-18 years 16mg 30mg
19-30 years 16mg 35mg
31-50 years 16mg 35mg
51-70 years 16mg 35mg
70+ years 16mg 35mg
Females
9-13 years 12mg 20mg
14-18 years 14mg 30mg
19-30 years 14mg 35mg
31-50 years 14mg 35mg
51-70 years 14mg 35mg
70+ years 14mg 35mg
Pregnancy
14-18 years 18mg 30mg
19-30 years 18mg 35mg
31-50 years 18mg 35mg
Lactation
14-18 years 17mg 30mg
19-30 years 17mg 35mg
31-50 years 17mg 35mg
* Data for infants refers to the Adequate Intake (AI)

Biotin (B7)

The Adequate Intake (AI) for Biotin (B7) ranges from 5mcg to 35mcg per day.
An Upper Limit for Biotin (B7) has not been established.

Life Stage AI UL
Infants
0-6 months 5mcg -
6-12 months 6mcg -
Children
1-3 years 8mcg -
4-8 years 12mcg -
Males
9-13 years 20mcg -
14-18 years 25mcg -
19-30 years 30mcg -
31-50 years 30mcg -
51-70 years 30mcg -
70+ years 30mcg -
Females
9-13 years 20mcg -
14-18 years 25mcg -
19-30 years 30mcg -
31-50 years 30mcg -
51-70 years 30mcg -
70+ years 30mcg -
Pregnancy
14-18 years 30mcg -
19-30 years 30mcg -
31-50 years 30mcg -
Lactation
14-18 years 35mcg -
19-30 years 35mcg -
31-50 years 35mcg -

Pantothenic acid (B5)

The Adequate Intake (AI) for Pantothenic acid (B5) ranges from 1.7mg to 7mg per day.
An Upper Limit for Pantothenic acid (B5) has not been established.
The Daily Value (%DV) for Pantothenic acid (B5) is 5mg per day.

Life Stage AI UL
Infants
0-6 months 1.7mg -
6-12 months 1.8mg -
Children
1-3 years 2mg -
4-8 years 3mg -
Males
9-13 years 4mg -
14-18 years 5mg -
19-30 years 5mg -
31-50 years 5mg -
51-70 years 5mg -
70+ years 5mg -
Females
9-13 years 4mg -
14-18 years 5mg -
19-30 years 5mg -
31-50 years 5mg -
51-70 years 5mg -
70+ years 5mg -
Pregnancy
14-18 years 6mg -
19-30 years 6mg -
31-50 years 6mg -
Lactation
14-18 years 7mg -
19-30 years 7mg -
31-50 years 7mg -

Vitamin B6

The Recommended Dietary Allowance (RDA) for Vitamin B6 ranges from 0.1mg to 2mg per day.
The Upper Limit (UL) ranges from 30mg to 100mg per day.
The Daily Value (%DV) for Vitamin B6 is 1.7mg per day.

Life Stage RDA UL
Infants*
0-6 months 0.1mg -
6-12 months 0.3mg -
Children
1-3 years 0.5mg 30mg
4-8 years 0.6mg 40mg
Males
9-13 years 1mg 60mg
14-18 years 1.3mg 80mg
19-30 years 1.3mg 100mg
31-50 years 1.3mg 100mg
51-70 years 1.7mg 100mg
70+ years 1.7mg 100mg
Females
9-13 years 1mg 60mg
14-18 years 1.2mg 80mg
19-30 years 1.3mg 100mg
31-50 years 1.3mg 100mg
51-70 years 1.5mg 100mg
70+ years 1.5mg 100mg
Pregnancy
14-18 years 1.9mg 80mg
19-30 years 1.9mg 100mg
31-50 years 1.9mg 100mg
Lactation
14-18 years 2mg 80mg
19-30 years 2mg 100mg
31-50 years 2mg 100mg
* Data for infants refers to the Adequate Intake (AI)

Folate (B9)

The Recommended Dietary Allowance (RDA) for Folate (B9) ranges from 65mcg to 600mcg per day.
The Upper Limit (UL) ranges from 300mcg to 1000mcg per day.
The Daily Value (%DV) for Folate (B9) is 400mcg per day.

Life Stage RDA UL
Infants*
0-6 months 65mcg -
6-12 months 80mcg -
Children
1-3 years 150mcg 300mcg
4-8 years 200mcg 400mcg
Males
9-13 years 300mcg 600mcg
14-18 years 400mcg 800mcg
19-30 years 400mcg 1000mcg
31-50 years 400mcg 1000mcg
51-70 years 400mcg 1000mcg
70+ years 400mcg 1000mcg
Females
9-13 years 300mcg 600mcg
14-18 years 400mcg 800mcg
19-30 years 400mcg 1000mcg
31-50 years 400mcg 1000mcg
51-70 years 400mcg 1000mcg
70+ years 400mcg 1000mcg
Pregnancy
14-18 years 600mcg 800mcg
19-30 years 600mcg 1000mcg
31-50 years 600mcg 1000mcg
Lactation
14-18 years 500mcg 800mcg
19-30 years 500mcg 1000mcg
31-50 years 500mcg 1000mcg
* Data for infants refers to the Adequate Intake (AI)

Vitamin B12

The Recommended Dietary Allowance (RDA) for Vitamin B12 ranges from 0.4mcg to 2.8mcg per day.
An Upper Limit for Vitamin B12 has not been established.
The Daily Value (%DV) for Vitamin B12 is 2.4mcg per day.

Life Stage RDA UL
Infants*
0-6 months 0.4mcg -
6-12 months 0.5mcg -
Children
1-3 years 0.9mcg -
4-8 years 1.2mcg -
Males
9-13 years 1.8mcg -
14-18 years 2.4mcg -
19-30 years 2.4mcg -
31-50 years 2.4mcg -
51-70 years 2.4mcg -
70+ years 2.4mcg -
Females
9-13 years 1.8mcg -
14-18 years 2.4mcg -
19-30 years 2.4mcg -
31-50 years 2.4mcg -
51-70 years 2.4mcg -
70+ years 2.4mcg -
Pregnancy
14-18 years 2.6mcg -
19-30 years 2.6mcg -
31-50 years 2.6mcg -
Lactation
14-18 years 2.8mcg -
19-30 years 2.8mcg -
31-50 years 2.8mcg -
* Data for infants refers to the Adequate Intake (AI)

Choline

The Adequate Intake (AI) for Choline ranges from 125mg to 550mg per day.
An Upper Limit for Choline has not been established.
The Daily Value (%DV) for Choline is 550mg per day.

Life Stage AI UL
Infants
0-6 months 125mg -
6-12 months 150mg -
Children
1-3 years 200mg -
4-8 years 250mg -
Males
9-13 years 375mg -
14-18 years 550mg -
19-30 years 550mg -
31-50 years 550mg -
51-70 years 550mg -
70+ years 550mg -
Females
9-13 years 375mg -
14-18 years 400mg -
19-30 years 425mg -
31-50 years 425mg -
51-70 years 425mg -
70+ years 425mg -
Pregnancy
14-18 years 450mg -
19-30 years 450mg -
31-50 years 450mg -
Lactation
14-18 years 550mg -
19-30 years 550mg -
31-50 years 550mg -

Vitamin C

The Recommended Dietary Allowance (RDA) for Vitamin C ranges from 15mg to 120mg per day.
The Upper Limit (UL) ranges from 400mg to 2000mg per day.
The Daily Value (%DV) for Vitamin C is 90mg per day.

Life Stage RDA UL
Infants*
0-6 months 40mg -
6-12 months 50mg -
Children
1-3 years 15mg 400mg
4-8 years 25mg 650mg
Males
9-13 years 45mg 1200mg
14-18 years 75mg 1800mg
19-30 years 90mg 2000mg
31-50 years 90mg 2000mg
51-70 years 90mg 2000mg
70+ years 90mg 2000mg
Females
9-13 years 45mg 1200mg
14-18 years 65mg 1800mg
19-30 years 75mg 2000mg
31-50 years 75mg 2000mg
51-70 years 75mg 2000mg
70+ years 75mg 2000mg
Pregnancy
14-18 years 80mg 1800mg
19-30 years 85mg 2000mg
31-50 years 85mg 2000mg
Lactation
14-18 years 115mg 1800mg
19-30 years 120mg 2000mg
31-50 years 120mg 2000mg
* Data for infants refers to the Adequate Intake (AI)

Vitamin D

The Recommended Dietary Allowance (RDA) for Vitamin D ranges from 10mcg to 20mcg per day.
The Upper Limit (UL) ranges from 25mcg to 100mcg per day.
The Daily Value (%DV) for Vitamin D is 20mcg per day.

Life Stage RDA UL
Infants*
0-6 months 10mcg 25mcg
6-12 months 10mcg 38mcg
Children
1-3 years 15mcg 63mcg
4-8 years 15mcg 75mcg
Males
9-13 years 15mcg 100mcg
14-18 years 15mcg 100mcg
19-30 years 15mcg 100mcg
31-50 years 15mcg 100mcg
51-70 years 15mcg 100mcg
70+ years 20mcg 100mcg
Females
9-13 years 15mcg 100mcg
14-18 years 15mcg 100mcg
19-30 years 15mcg 100mcg
31-50 years 15mcg 100mcg
51-70 years 15mcg 100mcg
70+ years 20mcg 100mcg
Pregnancy
14-18 years 15mcg 100mcg
19-30 years 15mcg 100mcg
31-50 years 15mcg 100mcg
Lactation
14-18 years 15mcg 100mcg
19-30 years 15mcg 100mcg
31-50 years 15mcg 100mcg
* Data for infants refers to the Adequate Intake (AI)

Vitamin E (Alpha-Tocopherol)

The Recommended Dietary Allowance (RDA) for Vitamin E (Alpha-Tocopherol) ranges from 4mg to 19mg per day.
The Upper Limit (UL) ranges from 200mg to 1000mg per day.
The Daily Value (%DV) for Vitamin E (Alpha-Tocopherol) is 15mg per day.

Life Stage RDA UL
Infants*
0-6 months 4mg -
6-12 months 5mg -
Children
1-3 years 6mg 200mg
4-8 years 7mg 300mg
Males
9-13 years 11mg 600mg
14-18 years 15mg 800mg
19-30 years 15mg 1000mg
31-50 years 15mg 1000mg
51-70 years 15mg 1000mg
70+ years 15mg 1000mg
Females
9-13 years 11mg 600mg
14-18 years 15mg 800mg
19-30 years 15mg 1000mg
31-50 years 15mg 1000mg
51-70 years 15mg 1000mg
70+ years 15mg 1000mg
Pregnancy
14-18 years 15mg 800mg
19-30 years 15mg 1000mg
31-50 years 15mg 1000mg
Lactation
14-18 years 19mg 800mg
19-30 years 19mg 1000mg
31-50 years 19mg 1000mg
* Data for infants refers to the Adequate Intake (AI)

Vitamin K

The Adequate Intake (AI) for Vitamin K ranges from 2mcg to 120mcg per day.
An Upper Limit for Vitamin K has not been established.
The Daily Value (%DV) for Vitamin K is 120mcg per day.

Life Stage AI UL
Infants
0-6 months 2mcg -
6-12 months 2.5mcg -
Children
1-3 years 30mcg -
4-8 years 55mcg -
Males
9-13 years 60mcg -
14-18 years 75mcg -
19-30 years 120mcg -
31-50 years 120mcg -
51-70 years 120mcg -
70+ years 120mcg -
Females
9-13 years 60mcg -
14-18 years 75mcg -
19-30 years 90mcg -
31-50 years 90mcg -
51-70 years 90mcg -
70+ years 90mcg -
Pregnancy
14-18 years 75mcg -
19-30 years 90mcg -
31-50 years 90mcg -
Lactation
14-18 years 75mcg -
19-30 years 90mcg -
31-50 years 90mcg -

Calcium

The Recommended Dietary Allowance (RDA) for Calcium ranges from 200mg to 1300mg per day.
The Upper Limit (UL) ranges from 1000mg to 3000mg per day.
The Daily Value (%DV) for Calcium is 1300mg per day.

Life Stage RDA UL
Infants
0-6 months 200mg 1000mg
6-12 months 260mg 1500mg
Children
1-3 years 700mg 2500mg
4-8 years 1000mg 2500mg
Males
9-13 years 1300mg 3000mg
14-18 years 1300mg 3000mg
19-30 years 1000mg 2500mg
31-50 years 1000mg 2500mg
51-70 years 1000mg 2500mg
70+ years 1200mg 2500mg
Females
9-13 years 1300mg 3000mg
14-18 years 1300mg 3000mg
19-30 years 1000mg 2500mg
31-50 years 1000mg 2500mg
51-70 years 1200mg 2500mg
70+ years 1200mg 2500mg
Pregnancy
14-18 years 1300mg 3000mg
19-30 years 1000mg 2500mg
31-50 years 1000mg 2500mg
Lactation
14-18 years 1300mg 3000mg
19-30 years 1000mg 2500mg
31-50 years 1000mg 2500mg

Chlorine

The Adequate Intake (AI) for Chlorine ranges from 180mg to 2300mg per day.
The Upper Limit (UL) ranges from 2300mg to 3600mg per day.

Life Stage AI UL
Infants
0-6 months 180mg -
6-12 months 570mg -
Children
1-3 years 1500mg 2300mg
4-8 years 1900mg 2900mg
Males
9-13 years 2300mg 3400mg
14-18 years 2300mg 3600mg
19-30 years 2300mg 3600mg
31-50 years 2300mg 3600mg
51-70 years 2000mg 3600mg
70+ years 1800mg 3600mg
Females
9-13 years 2300mg 3400mg
14-18 years 2300mg 3600mg
19-30 years 2300mg 3600mg
31-50 years 2300mg 3600mg
51-70 years 2000mg 3600mg
70+ years 1800mg 3600mg
Pregnancy
14-18 years 2300mg 3600mg
19-30 years 2300mg 3600mg
31-50 years 2300mg 3600mg
Lactation
14-18 years 2300mg 3600mg
19-30 years 2300mg 3600mg
31-50 years 2300mg 3600mg

Chromium

The Adequate Intake (AI) for Chromium ranges from 0.2mcg to 45mcg per day.
An Upper Limit for Chromium has not been established.

Life Stage AI UL
Infants
0-6 months 0.2mcg -
6-12 months 5.5mcg -
Children
1-3 years 11mcg -
4-8 years 15mcg -
Males
9-13 years 25mcg -
14-18 years 35mcg -
19-30 years 35mcg -
31-50 years 35mcg -
51-70 years 30mcg -
70+ years 30mcg -
Females
9-13 years 21mcg -
14-18 years 24mcg -
19-30 years 25mcg -
31-50 years 25mcg -
51-70 years 20mcg -
70+ years 20mcg -
Pregnancy
14-18 years 29mcg -
19-30 years 30mcg -
31-50 years 30mcg -
Lactation
14-18 years 44mcg -
19-30 years 45mcg -
31-50 years 45mcg -

Copper

The Recommended Dietary Allowance (RDA) for Copper ranges from 0.2mg to 1.3mg per day.
The Upper Limit (UL) ranges from 1mg to 10mg per day.
The Daily Value (%DV) for Copper is 0.9mg per day.

Life Stage RDA UL
Infants
0-6 months 0.2mg -
6-12 months 0.22mg -
Children
1-3 years 0.34mg 1mg
4-8 years 0.44mg 3mg
Males
9-13 years 0.7mg 5mg
14-18 years 0.89mg 8mg
19-30 years 0.9mg 10mg
31-50 years 0.9mg 10mg
51-70 years 0.9mg 10mg
70+ years 0.9mg 10mg
Females
9-13 years 0.7mg 5mg
14-18 years 0.89mg 8mg
19-30 years 0.9mg 10mg
31-50 years 0.9mg 10mg
51-70 years 0.9mg 10mg
70+ years 0.9mg 10mg
Pregnancy
14-18 years 1mg 8mg
19-30 years 1mg 10mg
31-50 years 1mg 10mg
Lactation
14-18 years 1.3mg 8mg
19-30 years 1.3mg 10mg
31-50 years 1.3mg 10mg

Iron

The Recommended Dietary Allowance (RDA) for Iron ranges from 0.27mg to 27mg per day.
The Upper Limit (UL) ranges from 40mg to 45mg per day.
The Daily Value (%DV) for Iron is 18mg per day.

Life Stage RDA UL
Infants
0-6 months 0.27mg 40mg
6-12 months 11mg 40mg
Children
1-3 years 7mg 40mg
4-8 years 10mg 40mg
Males
9-13 years 8mg 40mg
14-18 years 11mg 45mg
19-30 years 8mg 45mg
31-50 years 8mg 45mg
51-70 years 8mg 45mg
70+ years 8mg 45mg
Females
9-13 years 8mg 40mg
14-18 years 15mg 45mg
19-30 years 18mg 45mg
31-50 years 18mg 45mg
51-70 years 8mg 45mg
70+ years 8mg 45mg
Pregnancy
14-18 years 27mg 45mg
19-30 years 27mg 45mg
31-50 years 27mg 45mg
Lactation
14-18 years 10mg 45mg
19-30 years 9mg 45mg
31-50 years 9mg 45mg

Fluoride

The Adequate Intake (AI) for Fluoride ranges from 10mcg to 4000mcg per day.
The Upper Limit (UL) ranges from 700mcg to 10000mcg per day.
The Daily Value (%DV) for Fluoride is 4000mcg per day.

Life Stage AI UL
Infants
0-6 months 10mcg 700mcg
6-12 months 500mcg 900mcg
Children
1-3 years 700mcg 1300mcg
4-8 years 1000mcg 2200mcg
Males
9-13 years 2000mcg 10000mcg
14-18 years 3000mcg 10000mcg
19-30 years 4000mcg 10000mcg
31-50 years 4000mcg 10000mcg
51-70 years 4000mcg 10000mcg
70+ years 4000mcg 10000mcg
Females
9-13 years 2000mcg 10000mcg
14-18 years 3000mcg 10000mcg
19-30 years 3000mcg 10000mcg
31-50 years 3000mcg 10000mcg
51-70 years 3000mcg 10000mcg
70+ years 3000mcg 10000mcg
Pregnancy
14-18 years 3000mcg 10000mcg
19-30 years 3000mcg 10000mcg
31-50 years 3000mcg 10000mcg
Lactation
14-18 years 3000mcg 10000mcg
19-30 years 3000mcg 10000mcg
31-50 years 3000mcg 10000mcg

Potassium

The Adequate Intake (AI) for Potassium ranges from 400mg to 3400mg per day.
An Upper Limit for Potassium has not been established.
The Daily Value (%DV) for Potassium is 4700mg per day.

Life Stage AI UL
Infants
0-6 months 400mg -
6-12 months 860mg -
Children
1-3 years 2000mg -
4-8 years 2300mg -
Males
9-13 years 2500mg -
14-18 years 3000mg -
19-30 years 3400mg -
31-50 years 3400mg -
51-70 years 3400mg -
70+ years 3400mg -
Females
9-13 years 2300mg -
14-18 years 2300mg -
19-30 years 2600mg -
31-50 years 2600mg -
51-70 years 2600mg -
70+ years 2600mg -
Pregnancy
14-18 years 2600mg -
19-30 years 2900mg -
31-50 years 2900mg -
Lactation
14-18 years 2500mg -
19-30 years 2800mg -
31-50 years 2800mg -

Magnesium

The Recommended Dietary Allowance (RDA) for Magnesium ranges from 30mg to 420mg per day.
The Upper Limit (UL) ranges from 65mg to 350mg per day.
The Daily Value (%DV) for Magnesium is 420mg per day.

Life Stage RDA UL
Infants
0-6 months 30mg -
6-12 months 75mg -
Children
1-3 years 80mg 65mg
4-8 years 130mg 110mg
Males
9-13 years 240mg 350mg
14-18 years 410mg 350mg
19-30 years 400mg 350mg
31-50 years 420mg 350mg
51-70 years 420mg 350mg
70+ years 420mg 350mg
Females
9-13 years 240mg 350mg
14-18 years 360mg 350mg
19-30 years 310mg 350mg
31-50 years 320mg 350mg
51-70 years 320mg 350mg
70+ years 320mg 350mg
Pregnancy
14-18 years 400mg 350mg
19-30 years 350mg 350mg
31-50 years 360mg 350mg
Lactation
14-18 years 360mg 350mg
19-30 years 310mg 350mg
31-50 years 320mg 350mg
* The UL for magnesium only refers to magnesium from non-food sources like supplements.

Manganese

The Adequate Intake (AI) for Manganese ranges from 0.003mg to 2.6mg per day.
An Upper Limit for Manganese has not been established.
The Daily Value (%DV) for Manganese is 2.3mg per day.

Life Stage AI UL
Infants
0-6 months 0.003mg -
6-12 months 0.6mg -
Children
1-3 years 1.2mg -
4-8 years 1.5mg -
Males
9-13 years 1.9mg -
14-18 years 2.2mg -
19-30 years 2.3mg -
31-50 years 2.3mg -
51-70 years 2.3mg -
70+ years 2.3mg -
Females
9-13 years 1.6mg -
14-18 years 1.6mg -
19-30 years 1.8mg -
31-50 years 1.8mg -
51-70 years 1.8mg -
70+ years 1.8mg -
Pregnancy
14-18 years 2mg -
19-30 years 2mg -
31-50 years 2mg -
Lactation
14-18 years 2.6mg -
19-30 years 2.6mg -
31-50 years 2.6mg -

Molybdenum

The Recommended Dietary Allowance (RDA) for Molybdenum ranges from 2mcg to 50mcg per day.
The Upper Limit (UL) ranges from 300mcg to 2000mcg per day.

Life Stage RDA UL
Infants
0-6 months 2mcg -
6-12 months 3mcg -
Children
1-3 years 17mcg 300mcg
4-8 years 22mcg 600mcg
Males
9-13 years 34mcg 1100mcg
14-18 years 43mcg 1700mcg
19-30 years 45mcg 2000mcg
31-50 years 45mcg 2000mcg
51-70 years 45mcg 2000mcg
70+ years 45mcg 2000mcg
Females
9-13 years 34mcg 1100mcg
14-18 years 43mcg 1700mcg
19-30 years 45mcg 2000mcg
31-50 years 45mcg 2000mcg
51-70 years 45mcg 2000mcg
70+ years 45mcg 2000mcg
Pregnancy
14-18 years 50mcg 1700mcg
19-30 years 50mcg 2000mcg
31-50 years 50mcg 2000mcg
Lactation
14-18 years 50mcg 1700mcg
19-30 years 50mcg 2000mcg
31-50 years 50mcg 2000mcg

Sodium

The Adequate Intake (AI) for Sodium ranges from 120mg to 1500mg per day.
The Upper Limit (UL) ranges from 1500mg to 2300mg per day.
The Daily Value (%DV) for Sodium is 2400mg per day.

Life Stage AI UL
Infants
0-6 months 120mg -
6-12 months 370mg -
Children
1-3 years 1000mg 1500mg
4-8 years 1200mg 1900mg
Males
9-13 years 1500mg 2200mg
14-18 years 1500mg 2300mg
19-30 years 1500mg 2300mg
31-50 years 1500mg 2300mg
51-70 years 1300mg 2300mg
70+ years 1200mg 2300mg
Females
9-13 years 1500mg 2200mg
14-18 years 1500mg 2300mg
19-30 years 1500mg 2300mg
31-50 years 1500mg 2300mg
51-70 years 1300mg 2300mg
70+ years 1200mg 2300mg
Pregnancy
14-18 years 1500mg 2300mg
19-30 years 1500mg 2300mg
31-50 years 1500mg 2300mg
Lactation
14-18 years 1500mg 2300mg
19-30 years 1500mg 2300mg
31-50 years 1500mg 2300mg

Phosphorus

The Recommended Dietary Allowance (RDA) for Phosphorus ranges from 100mg to 1250mg per day.
The Upper Limit (UL) ranges from 3000mg to 4000mg per day.
The Daily Value (%DV) for Phosphorus is 1250mg per day.

Life Stage RDA UL
Infants
0-6 months 100mg -
6-12 months 275mg -
Children
1-3 years 460mg 3000mg
4-8 years 500mg 3000mg
Males
9-13 years 1250mg 4000mg
14-18 years 1250mg 4000mg
19-30 years 700mg 4000mg
31-50 years 700mg 4000mg
51-70 years 700mg 4000mg
70+ years 700mg 4000mg
Females
9-13 years 1250mg 4000mg
14-18 years 1250mg 4000mg
19-30 years 700mg 4000mg
31-50 years 700mg 4000mg
51-70 years 700mg 4000mg
70+ years 700mg 4000mg
Pregnancy
14-18 years 1250mg 3500mg
19-30 years 700mg 3500mg
31-50 years 700mg 3500mg
Lactation
14-18 years 1250mg 4000mg
19-30 years 700mg 4000mg
31-50 years 700mg 4000mg

Selenium

The Recommended Dietary Allowance (RDA) for Selenium ranges from 15mcg to 70mcg per day.
The Upper Limit (UL) ranges from 45mcg to 400mcg per day.
The Daily Value (%DV) for Selenium is 55mcg per day.

Life Stage RDA UL
Infants
0-6 months 15mcg 45mcg
6-12 months 20mcg 60mcg
Children
1-3 years 20mcg 90mcg
4-8 years 30mcg 150mcg
Males
9-13 years 40mcg 280mcg
14-18 years 55mcg 400mcg
19-30 years 55mcg 400mcg
31-50 years 55mcg 400mcg
51-70 years 55mcg 400mcg
70+ years 55mcg 400mcg
Females
9-13 years 40mcg 280mcg
14-18 years 55mcg 400mcg
19-30 years 55mcg 400mcg
31-50 years 55mcg 400mcg
51-70 years 55mcg 400mcg
70+ years 55mcg 400mcg
Pregnancy
14-18 years 60mcg 400mcg
19-30 years 60mcg 400mcg
31-50 years 60mcg 400mcg
Lactation
14-18 years 70mcg 400mcg
19-30 years 70mcg 400mcg
31-50 years 70mcg 400mcg

Zinc

The Recommended Dietary Allowance (RDA) for Zinc ranges from 2mg to 13mg per day.
The Upper Limit (UL) ranges from 4mg to 40mg per day.
The Daily Value (%DV) for Zinc is 11mg per day.

Life Stage RDA UL
Infants
0-6 months 2mg 4mg
6-12 months 3mg 5mg
Children
1-3 years 3mg 7mg
4-8 years 5mg 12mg
Males
9-13 years 8mg 23mg
14-18 years 11mg 34mg
19-30 years 11mg 40mg
31-50 years 11mg 40mg
51-70 years 11mg 40mg
70+ years 11mg 40mg
Females
9-13 years 8mg 23mg
14-18 years 9mg 34mg
19-30 years 8mg 40mg
31-50 years 8mg 40mg
51-70 years 8mg 40mg
70+ years 8mg 40mg
Pregnancy
14-18 years 12mg 34mg
19-30 years 11mg 40mg
31-50 years 11mg 40mg
Lactation
14-18 years 13mg 34mg
19-30 years 12mg 40mg
31-50 years 12mg 40mg

Cystine

The Recommended Dietary Allowance (RDA) for Cystine ranges from 19mg/kg to 43mg/kg per day.
An Upper Limit for Cystine has not been established.

Life Stage RDA UL
Infants
6-12 months 43mg/kg -
Children
1-3 years 28mg/kg -
4-8 years 22mg/kg -
Males
9-13 years 22mg/kg -
14-18 years 21mg/kg -
19+ years 19mg/kg -
Females
9-13 years 21mg/kg -
19+ years 19mg/kg -
Pregnancy
14+ years 25mg/kg -
Lactation
14+ years 26mg/kg -

Histidine

The Recommended Dietary Allowance (RDA) for Histidine ranges from 14mg/kg to 32mg/kg per day.
An Upper Limit for Histidine has not been established.

Life Stage RDA UL
Infants
6-12 months 32mg/kg -
Children
1-3 years 21mg/kg -
4-8 years 16mg/kg -
Males
9-13 years 17mg/kg -
14-18 years 15mg/kg -
19+ years 14mg/kg -
Females
9-13 years 15mg/kg -
19+ years 14mg/kg -
Pregnancy
14+ years 18mg/kg -
Lactation
14+ years 19mg/kg -

Isoleucine

The Recommended Dietary Allowance (RDA) for Isoleucine ranges from 19mg/kg to 43mg/kg per day.
An Upper Limit for Isoleucine has not been established.

Life Stage RDA UL
Infants
6-12 months 43mg/kg -
Children
1-3 years 28mg/kg -
4-8 years 22mg/kg -
Males
9-13 years 22mg/kg -
14-18 years 21mg/kg -
19+ years 19mg/kg -
Females
9-13 years 21mg/kg -
19+ years 19mg/kg -
Pregnancy
14+ years 25mg/kg -
Lactation
14+ years 30mg/kg -

Leucine

The Recommended Dietary Allowance (RDA) for Leucine ranges from 42mg/kg to 93mg/kg per day.
An Upper Limit for Leucine has not been established.

Life Stage RDA UL
Infants
6-12 months 93mg/kg -
Children
1-3 years 63mg/kg -
4-8 years 49mg/kg -
Males
9-13 years 49mg/kg -
14-18 years 47mg/kg -
19+ years 42mg/kg -
Females
9-13 years 47mg/kg -
19+ years 42mg/kg -
Pregnancy
14+ years 56mg/kg -
Lactation
14+ years 62mg/kg -

Lysine

The Recommended Dietary Allowance (RDA) for Lysine ranges from 38mg/kg to 89mg/kg per day.
An Upper Limit for Lysine has not been established.

Life Stage RDA UL
Infants
6-12 months 89mg/kg -
Children
1-3 years 58mg/kg -
4-8 years 46mg/kg -
Males
9-13 years 46mg/kg -
14-18 years 43mg/kg -
19+ years 38mg/kg -
Females
9-13 years 43mg/kg -
19+ years 38mg/kg -
Pregnancy
14+ years 51mg/kg -
Lactation
14+ years 52mg/kg -

Methionine

The Recommended Dietary Allowance (RDA) for Methionine ranges from 19mg/kg to 43mg/kg per day.
An Upper Limit for Methionine has not been established.

Life Stage RDA UL
Infants
6-12 months 43mg/kg -
Children
1-3 years 28mg/kg -
4-8 years 22mg/kg -
Males
9-13 years 22mg/kg -
14-18 years 21mg/kg -
19+ years 19mg/kg -
Females
9-13 years 21mg/kg -
19+ years 19mg/kg -
Pregnancy
14+ years 25mg/kg -
Lactation
14+ years 26mg/kg -

Phenylalanine

The Recommended Dietary Allowance (RDA) for Phenylalanine ranges from 33mg/kg to 84mg/kg per day.
An Upper Limit for Phenylalanine has not been established.

Life Stage RDA UL
Infants
6-12 months 84mg/kg -
Children
1-3 years 54mg/kg -
4-8 years 41mg/kg -
Males
9-13 years 41mg/kg -
14-18 years 38mg/kg -
19+ years 33mg/kg -
Females
9-13 years 38mg/kg -
19+ years 33mg/kg -
Pregnancy
14+ years 44mg/kg -
Lactation
14+ years 51mg/kg -

Threonine

The Recommended Dietary Allowance (RDA) for Threonine ranges from 20mg/kg to 49mg/kg per day.
An Upper Limit for Threonine has not been established.

Life Stage RDA UL
Infants
6-12 months 49mg/kg -
Children
1-3 years 32mg/kg -
4-8 years 24mg/kg -
Males
9-13 years 24mg/kg -
14-18 years 22mg/kg -
19+ years 20mg/kg -
Females
9-13 years 22mg/kg -
19+ years 20mg/kg -
Pregnancy
14+ years 26mg/kg -
Lactation
14+ years 30mg/kg -

Tryptophan

The Recommended Dietary Allowance (RDA) for Tryptophan ranges from 5mg/kg to 13mg/kg per day.
An Upper Limit for Tryptophan has not been established.

Life Stage RDA UL
Infants
6-12 months 13mg/kg -
Children
1-3 years 8mg/kg -
4-8 years 6mg/kg -
Males
9-13 years 6mg/kg -
14-18 years 6mg/kg -
19+ years 5mg/kg -
Females
9-13 years 6mg/kg -
19+ years 5mg/kg -
Pregnancy
14+ years 7mg/kg -
Lactation
14+ years 9mg/kg -

Tyrosine

The Recommended Dietary Allowance (RDA) for Tyrosine ranges from 33mg/kg to 84mg/kg per day.
An Upper Limit for Tyrosine has not been established.

Life Stage RDA UL
Infants
6-12 months 84mg/kg -
Children
1-3 years 54mg/kg -
4-8 years 41mg/kg -
Males
9-13 years 41mg/kg -
14-18 years 38mg/kg -
19+ years 33mg/kg -
Females
9-13 years 38mg/kg -
19+ years 33mg/kg -
Pregnancy
14+ years 44mg/kg -
Lactation
14+ years 51mg/kg -

Valine

The Recommended Dietary Allowance (RDA) for Valine ranges from 24mg/kg to 58mg/kg per day.
An Upper Limit for Valine has not been established.

Life Stage RDA UL
Infants
6-12 months 58mg/kg -
Children
1-3 years 37mg/kg -
4-8 years 28mg/kg -
Males
9-13 years 28mg/kg -
14-18 years 27mg/kg -
19+ years 24mg/kg -
Females
9-13 years 27mg/kg -
19+ years 24mg/kg -
Pregnancy
14+ years 31mg/kg -
Lactation
14+ years 35mg/kg -

Table of RDI, DV, and UL for Each Nutrient

This table is for an adult male, average weight of 154lbs (70kg) and height of 70inches (177cm).

Macronutrients
NutrientRDIDVUL
Calories20002000N/A
FatN/A78gN/A
Saturated FatN/A20gN/A
CholesterolN/A300mgN/A
Carbs130g275gN/A
Fiber38g28gN/A
SugarN/A50gN/A
Protein56g50gN/A
Vitamins
NutrientRDIDVUL
Vitamin A900mcg (RAE)3000IU3000mcg (RAE)
Vitamin B11.2mg1.2mgN/A
Vitamin B21.3mg1.3mgN/A
Vitamin B316mg16mg35mg
Vitamin B5N/A5mgN/A
Vitamin B61.3mg1.7mg100mg
Vitamin B9400mcg400mcg1000mcg
Vitamin B122.4mcg2.4mcgN/A
Vitamin C90mg90mg2000mg
Vitamin DN/A20mcgN/A
Vitamin E15mg15mg1000mg
Vitamin KN/A120mcgN/A
CholineN/A550mg3500mg
LycopeneN/AN/AN/A
Lutein+zeazanthinN/AN/AN/A
Minerals
NutrientRDIDVUL
CalciumN/A1300mg2500mg
Copper0.9mg0.9mg10mg
Iodine150mcgN/A1100mcg
Iron8mg18mg45mg
Magnesium400mg420mgN/A
ManganeseN/A2.3mg11mg
Phosphorus700mg1250mg4000mg
PotassiumN/A4700mgN/A
Selenium55mcg55mcg400mcg
Sodium1500mg2300mgN/A
Zinc11mg11mg40mg
AshN/AN/AN/A
WaterN/AN/AN/A
Carbs and Sugars
NutrientRDIDVUL
StarchN/AN/AN/A
SucroseN/AN/AN/A
GlucoseN/AN/AN/A
FructoseN/AN/AN/A
LactoseN/AN/AN/A
MaltoseN/AN/AN/A
GalactoseN/AN/AN/A
Fatty Acids
NutrientAI*DVUL
Omega 3s1.6gN/AN/A
Omega 6s17gN/AN/A
Amino Acids
NutrientRDIDVUL
Tryptophan280mgN/AN/A
Histidine700mgN/AN/A
Threonine1050mgN/AN/A
Isoleucine1400mgN/AN/A
Lysine2100mgN/AN/A
Leucine2730mgN/AN/A
Methionine728mgN/AN/A
Cystine287mgN/AN/A
Phenylalanine875mgN/AN/A
Tyrosine875mgN/AN/A
Valine1820mgN/AN/A
ArginineN/AN/AN/A
AlanineN/AN/AN/A
Aspartic AcidN/AN/AN/A
Glutamic AcidN/AN/AN/A
GlycineN/AN/AN/A
ProlineN/AN/AN/A
SerineN/AN/AN/A
HydroxyprolineN/AN/AN/A
*Adequate Intake is assumed to ensure nutritional adequacy and is established when evidence is insufficient to develop an RDI.

How wide is the range between too much (toxicity) or too little (deficiency) for any nutrient?

In the "Bathtub" curve graph below, we see that the RDI is set to cover 98% of all people, and is considerably higher than the "average amount" most people need. After that, there is generally a wide gap where you can consume more of a nutrient, before hitting the Upper Limit where problems from toxicity may occur. Bathtub Curve for How the RDI and UL is set

What does the average person look like?

Determining a Dietary Reference Intake depends on a variety of factors and varies from person to person. Age, gender, height, and weight, are 4 of the main factors used. Here are the characteristics for males and females used in determining the RDIs:
For Males aged 19 to 30
BMI - 22.5
Height 177cm (70 inches)
Weight 70kg (154lbs)

For Females 19-30
Average BMI - 22.5
Height 177cm (70 inches)
Weight 70kg (154lbs)

What factors require you to adjust the RDI?

Here is a list of groups that need to consume more than the RDI suggestions:
  • Being Taller than Average
  • Being Heavier than Average (Muscle or Fat)
  • Older people
  • Pregnant and Lactating Women need more of certain nutrients

Groups with a higher risk of deficiencies that should consume more
  • Smokers
  • Vegetarians and Vegans
  • Menstruating Women (For Iron)
  • Alcoholics
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Data Sources and References

  1. Institute of Medicine Dietary Reference Intakes
  2. FDA List of Daily Values
  3. World Health Organization Protein and Amino Acid Intake Recommendations

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