One of the things that my body has started to tell me is that I need to spend some time making a course correction. While nothing majorly worrisome has come out of any physical, I know I’m not in great shape. One thing I have not done in quite some time is determine how my nutrition intake is compared to my needs.

Of course, instead of using one of many high quality and totally capable apps or websites, I’m home-growing a solution to tracking my health. I’ll write more about that on a different post, because this is about the calculation I wanted.

Labels on products are super frustrating. The percentages based on a 2000 calorie diet are fine, if you want to do some math if you’re aiming for a 2,500 calorie diet or a 1,750 one. I just want to know how many mg or μg of of each nutrient so that I can track my approximate actuals.

So, here’s a spreadsheet which will do the conversions between recommended daily allowance and micrograms or milligrams. Just put the percent of a vitamin or mineral’s RDA in the first column and the math will be done to show the milligram or microgram recommendation for males, females, and averaged male/female allowance. Just make a copy of this file for your own use.

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