Vitamin B2 (Riboflavin) Calculator
Daily riboflavin target: 1.3 mg (men), 1.1 mg (women). Important for energy production.
Vitamin B2 (Riboflavin) at a glance
Daily riboflavin target: 1.3 mg (men), 1.1 mg (women). Important for energy production.
This page works the target the other way around: instead of quoting a population average, the Vitamin B2 (Riboflavin) asks for your age and body weight, then scales the reference guidance to your own circumstances. Consistency with the reference table is the design rule here: the calculator starts from the intake stated in the lead and applies only the life-stage adjustments shown in the code.
The calculation itself is deliberately transparent: the reference target for your sex and life stage is read from the values stated above, then adjusted with the age-band factors built into this page's script, so you can check every step by hand. If you log meals, this is the companion number: it uses the same units and daily framing as the diary, which makes comparing your intake against the target a one-glance check rather than a conversion exercise.
About Vitamin B2 (Riboflavin) Calculator
Daily riboflavin target: 1.3 mg (men), 1.1 mg (women). Important for energy production.
This calculator uses the National Academies of Sciences, Engineering, and Medicine Dietary Reference Intakes (DRIs) to determine your personalized daily target. The Recommended Dietary Allowance (RDA) represents the intake sufficient to meet the nutrient requirement of 97-98% of healthy individuals. For nutrients without enough evidence to establish an RDA, an Adequate Intake (AI) is provided instead.
Food sources
The best way to meet your nutrient needs is through a varied, whole-food diet. Supplementation should only be considered when dietary intake is inadequate or when a deficiency has been confirmed by a healthcare provider.
Deficiency and toxicity
Both insufficient and excessive intake can cause health problems. The Tolerable Upper Intake Level (UL) represents the highest intake likely to pose no risk of adverse effects. Always discuss supplementation with your healthcare provider.
When to supplement
Supplementation may be warranted for: restrictive diets (vegan, low-calorie), malabsorption conditions, pregnancy, older adults, and confirmed deficiencies. However, food-first is always the preferred approach, supplements cannot replicate the full matrix of nutrients and bioactive compounds found in whole foods.
Formula sources, population limits, and references for this vitamin and mineral calculator are documented in our public methodology. Read the methodology · Medical disclaimer