Iron Intake Calculator
Calculate your recommended daily iron intake based on age, gender, diet type, and health conditions.
Your Details
years
mg
Estimate from food and supplements
Your Iron Status
low
10mg / 18.0mg recommended
🎯Recommended
18.0mg
⚠️Upper Limit
45mg
📊% of Goal
56%
🥗Diet Multiplier
1x
Iron Gap
You need an additional 8.0mg of iron daily.
Absorption Tips
- • Pair with vitamin C for better absorption
- • Avoid coffee/tea with iron-rich meals
- • Cook in cast iron cookware
- • Heme iron (meat) absorbs better than non-heme
Iron-Rich Foods
| Food | Type | Serving | Iron (mg) |
|---|---|---|---|
| Beef Liver | Heme | 3 oz | 5.2mg |
| Oysters | Heme | 3 oz | 8mg |
| Spinach (cooked) | Non-heme | 1 cup | 6.4mg |
| Lentils | Non-heme | 1 cup | 6.6mg |
| Fortified Cereal | Non-heme | 1 serving | 18mg |