Iron Intake Calculator Formula
Understand the math behind the iron intake calculator. Each variable explained with a worked example.
Formulas Used
Recommended Iron
daily_iron = base_iron * is_vegetarianUpper Limit
upper_limit = age <= 13 ? 40 : 45Variables
| Variable | Description | Default |
|---|---|---|
age | Age(years) | 30 |
is_vegetarian | Dietary Pattern | 1 |
base_iron | Derived value= age <= 3 ? 7 : (age <= 8 ? 10 : (age <= 13 ? 8 : (age <= 18 ? 11 : 8))) | calculated |
How It Works
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.
Worked Example
A 30-year-old omnivore.
age = 30is_vegetarian = 1
- 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
Why do vegetarians need more iron?
Plant-based iron (non-heme) is absorbed at a lower rate than animal-based iron (heme). The 1.8x multiplier accounts for this difference.
What are iron-rich foods?
Red meat, poultry, fish, beans, lentils, spinach, fortified cereals, and tofu are all good sources of iron.
What are signs of iron deficiency?
Fatigue, weakness, pale skin, cold hands and feet, brittle nails, and frequent infections are common symptoms.
Ready to run the numbers?
Open Iron Intake Calculator