Vitamin D Calculator

Calculate vitamin D intake needs and sun exposure.

Recommended Daily Intake
750
IU per day
Dietary Sources
Salmon (100g):600 IU (1.3 servings)
Mackerel (100g):360 IU (2.1 servings)
Egg Yolk (1):40 IU (18.8 servings)
Milk (1 cup fortified):100 IU (7.5 servings)
Mushrooms (100g):80 IU (9.4 servings)
Fortified Cereal (1 serving):40 IU (18.8 servings)
Consult with a healthcare provider for personalized recommendations.

How to Do It Manually

Vitamin D requirements depend on age, sun exposure, and skin tone. The recommended daily allowance is 600–800 IU for most adults, with higher amounts for some populations.

Vitamin D Needs ≈ 15–20 IU per kg body weight (or 600–800 IU standard)
  1. Assess your sun exposure (15–30 minutes most days provides some vitamin D).
  2. Check your age and health status.
  3. Use 600–800 IU as a baseline; increase if you have limited sun exposure or darker skin.
  4. Get blood tested to measure your vitamin D level (optimal: 30–50 ng/mL).

Frequently Asked Questions

Can I get enough vitamin D from the sun?

Possibly, if you have regular sun exposure. However, cloud cover, latitude, and season affect production.

What are vitamin D rich foods?

Fatty fish (salmon, mackerel), egg yolks, mushrooms, and fortified milk and cereals.