Iron Intake Calculator — Fórmula

## Iron Intake Recommendations

Iron is essential for oxygen transport in the blood. Requirements vary by age and dietary pattern.

### RDA for Males

| Age | RDA |
|---|---|
| 1-3 years | 7 mg |
| 4-8 years | 10 mg |
| 9-13 years | 8 mg |
| 14-18 years | 11 mg |
| 19+ years | 8 mg |

Vegetarians need 1.8x more iron because plant-based (non-heme) iron is less readily absorbed.

Ejemplo Resuelto

A 30-year-old omnivore.

  1. Age 19+ base iron = 8 mg
  2. Omnivore multiplier = 1.0
  3. Daily iron = 8 x 1.0 = 8.0 mg
  4. Upper limit (adult) = 45 mg