Free Iron Intake Calculator
Calculate your recommended daily iron intake based on age and dietary pattern.
years
Recommended Iron
8.0 mg/day
Upper Limit45 mg/day
Recommended Iron vs Age
Iron Intake Recommendations
Iron is essential for oxygen transport in the blood. Requirements vary by age and dietary pattern.
RDA for Males
Vegetarians need 1.8x more iron because plant-based (non-heme) iron is less readily absorbed.
Example Calculation
A 30-year-old omnivore.
- 01Age 19+ base iron = 8 mg
- 02Omnivore multiplier = 1.0
- 03Daily iron = 8 x 1.0 = 8.0 mg
- 04Upper limit (adult) = 45 mg
Frequently Asked Questions
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