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DRI resources these tables will help you decide how much you need of any given nutrient.
caveat: many of these intakes are designed to prevent outright deficiency, not to prevent suboptimal 'subclinical' health issues.
consider achieving the day's recommended amount a 50% grade on an assignment. a minimum achievement to prevent outright failure.
daily upper limits (UL column at the canadian links, a separate file for the u.s. version, accessible via the overview link) apply to supplements, not to intakes from food sources.

overview
canada ...https://bit.ly/2AmSiuP
u.s. .......https://bit.ly/2rYGoi1

macronutrients
canada.................. https://bit.ly/2Q9V3nF
u.s. (includes water) https://bit.ly/2nn1BQE

elements (minerals)
canada... https://bit.ly/2wNOez3
u.s. ...... https://bit.ly/2hN1MYn

vitamins
canada... https://bit.ly/2mONJAy
u.s. ...... https://bit.ly/2xY3MT7

DRIs are size dependent. macronutrient nourishment requirements apply to ideal weight.
in overweight and obesity it can be more difficult to maintain essential micronutrient status given similar intakes.
health risks are increased at BMI >= 25 (overweight) and increasingly high for BMIs 30 and up.

the canadian reference heights and weights which inform public health macro and micronutrient recommendations are given here for individuals up to age thirty:
https://www.canada.ca/en/health-canada/ ... s.html#rhw
reference weight for women 19-30, 126 lbs / 57 kg. (BMI 21.45)
reference weight for women 19-30, 154 lbs / 70 kg. (BMI 22.34)

the above numbers correspond roughly to this 1955 resource which provides additional info for older age groups:
https://ajph.aphapublications.org/doi/p ... H.45.7.862

in canada, most males are overweight or obese (BMI >=25) in all age groups
most canadian women stay below BMI 25 until at least age 50
https://www150.statcan.gc.ca/n1/pub/82- ... 08-eng.htm

nourish accordingly!