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Free vitamin D checker: enter supplements and a rough food or formula total in IU or mcg, then compare to NIH-style daily recommendations and upper limits for your life stage. Works alongside our hydration calculator for broader wellness planning—not a substitute for medical care.
Last updated: April 11, 2026
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Rough guess for fortified milk/cereal, fatty fish, or prescribed drops—sun exposure is not converted here.
Total is above the RDA/AI but still below the tolerable upper limit for this life stage. Some people need more under medical guidance; routine mega-dosing is not recommended without supervision.
Total / day
2,200 IU
55 mcg
% of RDA/AI
367%
RDA / AI (this stage)
600 IU (15 mcg)
Upper limit (UL)
4000 IU (100 mcg)
Output
IU and mcg
Everything is normalized to IU internally, then shown in both units.
Benchmark
Age & pregnancy aware
Matches the NIH professional fact sheet bands used in the compute layer.
Caution
Band-specific UL
Warns when combined intake reaches or exceeds the daily UL for that stage.
Ratio
Total ÷ RDA
Capped at 999% display for very high exploratory entries.
Planning hint
IU shortfall
Shown only when total is below the recommended daily amount.
Disclaimer
Clinician-led dosing
Toxicity, interactions, and infant feeding need professional oversight.
Adult 19–50, 2,000 IU supplement plus 200 IU estimated from food → about 2,200 IU total (55 mcg), roughly 367% of the 600 IU RDA, still under the 4000 IU UL.
We convert your entries to IU using 40 IU per microgram, sum supplement and “other” lines, then compare that total to the recommended daily amount for the life stage you selected and to the tolerable upper intake level for that same band. These reference values follow the NIH Office of Dietary Supplements vitamin D health professional fact sheet (U.S.), which many people use alongside fitness and lifestyle planning.
IU from mcg = mcg × 40mcg from IU = IU ÷ 40Balancing macros? Open the macro calculator.
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