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Vitamin D intake calculator: IU and mcg per day

Short answer

The US Recommended Dietary Allowance for vitamin D is 600 IU (15 µg) a day from age 1 to 70, and 800 IU (20 µg) after 70, including during pregnancy and breastfeeding. The upper limit from age 9 is 4,000 IU (100 µg) a day. These amounts assume little sun on the skin; 1 µg is 40 IU.

Last reviewed 28 October 20262 published sourcesNot medical advice

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Vitamin D intake calculator

US Dietary Reference Intakes for vitamin d from age 1, by age, sex, pregnancy and breastfeeding.

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Vitamin D: daily RDA by age and sex
AgeFemaleMaleUpper limit
1–3 years600 IU (15 µg)600 IU (15 µg)2,500 IU (63 µg)
4–8 years600 IU (15 µg)600 IU (15 µg)3,000 IU (75 µg)
9–13 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)
14–18 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)
19–30 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)
31–50 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)
51–70 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)
71+ years800 IU (20 µg)800 IU (20 µg)4,000 IU (100 µg)
Recommended Dietary Allowances and upper limits a day, from the Institute of Medicine's 2011 report, which prints IU with µg (IOM, 2011 (calcium, vitamin D)).
Vitamin D in pregnancy and breastfeeding
AgePregnancyBreastfeedingUpper limit
14–18 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)
19–30 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)
31–50 years600 IU (15 µg)600 IU (15 µg)4,000 IU (100 µg)

Where the numbers come from

The Institute of Medicine set the vitamin D RDAs in 2011 for bone health, assuming minimal sun exposure so that all vitamin D comes from the diet. The amount rises to 800 IU (20 µg) after 70 to allow for greater variability in bone health at that age (IOM, 2011 (calcium, vitamin D)).

US food and supplement labels use a single Daily Value of 20 mcg (800 IU) (FDA Daily Values), which is the over-70 amount.

Related tools

The same report set calcium needs; see the calcium intake calculator. For the bigger picture of what you eat, start with the macro calculator.

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Common questions

How much vitamin D do I need a day?

600 IU (15 µg) a day from age 1 to 70 and 800 IU (20 µg) from 71, according to the Institute of Medicine's 2011 RDAs. Pregnancy and breastfeeding do not change the amount.

How do I convert vitamin D IU to micrograms?

Divide IU by 40. 600 IU is 15 µg, 800 IU is 20 µg and 4,000 IU is 100 µg. US labels list vitamin D in micrograms (mcg).

What is the upper limit for vitamin D?

4,000 IU (100 µg) a day from age 9, including pregnancy and breastfeeding, and 2,500 IU (63 µg) at ages 1–3. The upper limit counts food and supplements together and is not a target.

Sources

Figures on this page were checked against these publications on 28 October 2026.

  1. Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press; 2011. doi.org/10.17226/13050
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts labels. Content current as of 5 March 2024. www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels

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