Daily Iron Needs Calculator
Recommended daily iron intake for adults by sex and age.
Your result
Iron needs are higher for menstruating women. Vitamin C-rich foods help absorb plant iron. Pregnancy needs are different and not covered here.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
Search by intent
Find this tool when you want to:
Learn more
How Many Calories Should You Eat to Lose Weight?
Work out a deficit that is effective without being extreme.
Weight & Body CompositionWhy Weight Loss Plateaus and What to Do
Stalls are normal. Understand why they happen and how to restart progress.
Weight & Body CompositionWhat Is a Safe Pace of Weight Loss?
Aim for 0.5 to 1 kg per week and learn why faster is not better.
Frequently asked questions
What does the Daily Iron Needs Calculator do?
Recommended daily iron intake for adults by sex and age. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: how much iron do i need; iron rda women; daily iron requirement.