Resources
Daily nutrient needs, reliable nutrition websites and the research behind my advice, all in one place.
Recommended Dietary Allowances
Daily reference intakes for healthy adults aged 19 to 50, from the US National Academies' Dietary Reference Intakes.
| Nutrient | Women | Men | Pregnancy |
|---|---|---|---|
| Protein | 46 g | 56 g | 71 g |
| Carbohydrate | 130 g | 130 g | 175 g |
| Fibre* | 25 g | 38 g | 28 g |
| Total water* | 2.7 L | 3.7 L | 3.0 L |
| Calcium | 1,000 mg | 1,000 mg | 1,000 mg |
| Iron | 18 mg | 8 mg | 27 mg |
| Vitamin D | 15 mcg (600 IU) | 15 mcg (600 IU) | 15 mcg (600 IU) |
| Vitamin B12 | 2.4 mcg | 2.4 mcg | 2.6 mcg |
| Folate | 400 mcg DFE | 400 mcg DFE | 600 mcg DFE |
| Vitamin C | 75 mg | 90 mg | 85 mg |
| Vitamin A | 700 mcg RAE | 900 mcg RAE | 770 mcg RAE |
| Magnesium | 310–320 mg | 400–420 mg | 350–360 mg |
| Zinc | 8 mg | 11 mg | 11 mg |
| Iodine | 150 mcg | 150 mcg | 220 mcg |
| Potassium* | 2,600 mg | 3,400 mg | 2,900 mg |
| Omega-3 (ALA)* | 1.1 g | 1.6 g | 1.4 g |
| Choline* | 425 mg | 550 mg | 450 mg |
| Sodium (upper target) | Less than 2,300 mg | Less than 2,300 mg | Less than 2,300 mg |
Low iron (anaemia) and low vitamin D are especially common. A blood test is the best way to know what you need.
Daal, leafy greens, eggs, yoghurt, milk, fish, nuts and seeds go a long way towards meeting these targets.
Use the calorie calculator for your energy, protein and fibre needs.
Trusted websites
Reliable, evidence-based sources from health organisations, universities and dietetic associations.
Research library
Key papers and guidelines, with a plain-language takeaway for each.
Key takeaway: People eating the most fibre had a 15 to 30% lower risk of death from any cause, heart disease, stroke, type 2 diabetes and bowel cancer than those eating the least. Benefits were seen at 25 to 29 g of fibre a day and beyond.
Find on PubMed ↗Key takeaway: In 609 adults, healthy low-fat and healthy low-carb diets led to similar weight loss after a year. Quality and consistency mattered more than cutting a nutrient.
Find on PubMed ↗Key takeaway: On an ultra-processed diet, people ate about 500 more calories a day and gained weight, compared with an unprocessed diet matched for available nutrients.
Find on PubMed ↗Key takeaway: Asian populations, including South Asians, face higher health risks at lower BMIs, supporting lower action points such as 23 and 27.5.
Find on PubMed ↗Key takeaway: The Mifflin-St Jeor equation used in my calorie calculator, one of the most accurate formulas for estimating resting energy needs.
Find on PubMed ↗Key takeaway: After 14 years, 56 organisations and more than 22,000 survey responses, PCOS was renamed PMOS to reflect its hormonal, metabolic, skin and mental health effects, not just the ovaries. Diagnosis and care stay the same for now, with the new name fully adopted in the 2028 guideline.
Read in The Lancet ↗Key takeaway: There's no single best diet for PCOS. Healthy eating and regular activity are recommended for everyone with PCOS, tailored to personal preferences and culture.
Find on PubMed ↗Key takeaway: There's no ideal carb, protein and fat split for everyone with diabetes. Plans should be individualised, with more non-starchy vegetables and fewer added sugars and refined grains.
Find on PubMed ↗Key takeaway: Eating a DASH-style diet and cutting salt each lowered blood pressure, and the combination worked best.
Find on PubMed ↗Key takeaway: A low-FODMAP diet reduced IBS symptoms such as bloating and pain compared with a typical diet. It works best as a short, guided elimination and reintroduction.
Find on PubMed ↗Key takeaway: The key reference for sports fuelling: carbs matched to training load, protein of 1.2 to 2.0 g/kg, and individual hydration plans.
Find on PubMed ↗Key takeaway: 1.4 to 2.0 g/kg of protein a day is enough for most exercising people, ideally spread as 20 to 40 g every 3 to 4 hours.
Find on PubMed ↗Key takeaway: Creatine is one of the most effective and well-studied supplements for strength and muscle, and is considered safe for healthy people at recommended doses.
Find on PubMed ↗