UK reference intakes
Reference intakes (RIs) are benchmark amounts of energy and nutrients for an average adult, used on UK food labels so you can see how a portion fits into a day.
On this page
Reference intakes on food labels
| Energy or nutrient | Reference intake a day |
|---|---|
| Energy | 8,400 kJ / 2,000 kcal |
| Fat | 70 g |
| Saturates | 20 g |
| Carbohydrate | 260 g |
| Sugars (total) | 90 g |
| Protein | 50 g |
| Salt | 6 g |
For lifters, the protein RI of 50 g is far too low. Someone lifting to build muscle typically needs 1.6–2.2 g per kg of body weight: about 120–165 g for a 75 kg person. See Protein.
Other daily guidelines
| UK guideline | |
|---|---|
| Fibre | 30 g a day for adults3 |
| Free sugars | No more than 30 g a day for adults3 |
| Fruit and vegetables | At least 5 portions (80 g each) a day4 |
| Fish | At least 2 portions (140 g each) a week, 1 of them oily5 |
| Red and processed meat | If you eat more than 90 g a day, cut down to 70 g6 |
Vitamins and minerals: NRVs vs RNIs
Vitamin and mineral percentages on labels use nutrient reference values (NRVs), set in law for labelling1. They're not the same as the UK's reference nutrient intakes (RNIs), which are set for different age and sex groups and cover the needs of 97.5% of people7.
| Nutrient | Label NRV | UK RNI (adults 19–50) |
|---|---|---|
| Iron | 14 mg | 8.7 mg men, 14.8 mg women |
| Calcium | 800 mg | 700 mg |
| Vitamin D | 5 µg | 10 µg (from age 4)8 |
| Vitamin B12 | 2.5 µg | 1.5 µg |
| Magnesium | 375 mg | 300 mg men, 270 mg women |
| Vitamin C | 80 mg | 40 mg |
| Folate | 200 µg | 200 µg |
So a vitamin D supplement giving 10 µg says "200% NRV" on the pack, even though 10 µg is exactly what UK guidance suggests. See Vitamin D, Iron, Calcium, Vitamin B12 and Magnesium.
Questions people ask
Why is the energy RI 2,000 kcal when men are advised 2,500?
The RI is one value for every label. The NHS gives around 2,000 kcal a day for women and 2,500 kcal for men as a rough guide, but your actual needs depend on your size and activity9. See Calories.
Is going over 100% of an NRV dangerous?
Not necessarily. Safe upper levels are usually far higher than NRVs, but some nutrients (like vitamin D, iron and vitamin A) can cause harm in large doses. Stick to the doses the NHS suggests.
Track this in NutriLog
Swap averages for your own targets
NutriLog works out calories and macros for your body, goal and activity, instead of a one-size 2,000 kcal.
Free to start. Full macro tracking is part of NutriLog Pro.
References
- UK legislation. Regulation (EU) No 1169/2011 on the provision of food information to consumers (as retained in UK law). legislation.gov.uk, 2011.
- NHS. Food labels. nhs.uk.
- Scientific Advisory Committee on Nutrition. Carbohydrates and Health. The Stationery Office, 2015.
- NHS. 5 A Day portion sizes. nhs.uk.
- NHS. Fish and shellfish. nhs.uk.
- NHS. Meat in your diet. nhs.uk.
- Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom (Report on Health and Social Subjects 41). HMSO, London, 1991.
- Scientific Advisory Committee on Nutrition. Vitamin D and Health. Public Health England, 2016.
- NHS. Understanding calories. nhs.uk.