Free Tool
What does your body actually need every day?
Based on USDA 2025-2030 Dietary Guidelines and NIH daily reference intakes. Takes 30 seconds.
Julie from easyChef Pro
Your details
Inside easyChef Pro
Your calculator. Your system. Your goals.
The numbers you just calculated are the starting point. easyChef Pro uses them to power a system that adjusts every recipe, every plan, and every grocery list around you specifically.
Built-in DRI Calculator
Every number you just calculated is already inside easyChef Pro. Enter your details once. Your personal baseline is set. Every feature in the app uses your exact daily targets to score meals, build plans, and track progress.
USDA 2025 + NIH DRI TablesFocus Fit Health Scores
Six clinically-derived health dimensions: cardiovascular health, weight loss, muscle building, energy, digestion, and blood sugar. Choose your focus and the entire system recalculates. Your daily targets shift. Every meal score shifts. The math adjusts to what you are actually optimizing for.
6 health dimensionsDiet Preferences
Twenty-five diet preferences from Keto to Mediterranean to Vegan. Select yours and two things happen simultaneously: your daily macro targets are recalculated to match the diet, and every recipe recommendation is filtered to only show meals that fit. One setting. The entire system recalibrates.
25 diet preferencesKeto diet selected
Two things happen the moment you choose Keto.
Your daily carbohydrate target drops to under 50g and your fat target increases to 70% of total calories. At the same time, every recipe in your meal plan is filtered to only show keto-compliant meals. Your grocery list updates. Your health score recalculates. You did not change anything else. The system figured out the rest.
Health Score
Know if dinner is actually healthy.Not a guess. A score you can verify.
Every recipe you analyze gets a clear health score from 0 to 100. Not based on calories alone. The system evaluates 30+ nutritional parameters including nutrient density, energy density, and glycemic impact, then combines them into a single transparent number.
The difference? You can see exactly why a recipe scored the way it did. Every number traces back to a specific nutrient. If your chicken quinoa bowl scores 78, you can see that fiber pushed it up and sodium pulled it down. Same recipe, same score, every single time because the math is deterministic, not probabilistic.
Other apps estimate. This one calculates.
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Available in easyChef Pro
Your health goals change the math.Not just the filter. The entire calculation.
When you set your goals in easyChef Pro, the system does not just filter out high-sodium recipes. It fundamentally changes how every score is calculated. Your daily targets, the same ones you just calculated, become the weighting matrix the system applies across six health dimensions for every meal it evaluates.
Complete nutrition history
Every meal tracked. Every score recorded.Your complete nutrition history in one place.
Every recipe you analyze, every meal you plan, every product you buy, all recorded in a personal health ledger you own completely. Watch your intake trend against your DRI targets over weeks. See which meals consistently meet your goals. Export your complete history as a report you can share with your doctor, nutritionist, or trainer.
Frequently asked questions
What is a DRI (Dietary Reference Intake)?
Dietary Reference Intakes (DRIs) are the daily amounts of energy and nutrients recommended for good health, set by the National Academies and used in the USDA guidelines. They are adjusted for your age, sex, and life stage, and cover calories, protein, carbs, fat, fiber, vitamins, and minerals.
How do I calculate my daily nutrition needs?
Enter your age, sex, weight, height, activity level, and goal in the calculator above. It returns your daily calorie target, your protein, carb, and fat targets in grams, your fiber minimum, and your limits for sodium, added sugar, and saturated fat, plus your full vitamin and mineral targets.
Is the DRI calculator free?
Yes. Your calories and macro targets are free with no account. Enter your email once to unlock the complete report, including fiber, sodium, and your vitamin and mineral targets.
What is the difference between DRI and RDA?
The RDA (Recommended Dietary Allowance) is one value within the broader DRI framework - the intake that meets the needs of most healthy people. DRI is the umbrella term that also includes adequate intakes and upper limits. This calculator gives you the practical daily target for each nutrient.
What nutrients does the DRI calculator cover?
Calories, protein, carbohydrates, fat, and fiber, plus daily limits for sodium, added sugar, and saturated fat, and targets for 28 key vitamins and minerals - all scaled to your body and activity.