Iron Intake Calculator
Calculate your recommended daily iron intake based on age, gender, diet type, and health conditions.
Important Health Disclaimer
This calculator provides general health information based on standard medical formulas and WHO guidelines. Results are for informational and educational purposes only and should not be considered as professional medical advice, diagnosis, or treatment recommendations.
For health concerns, medical conditions, fitness plans, or dietary decisions, please consult with qualified healthcare professionals, licensed physicians, registered dietitians, or certified fitness trainers who can evaluate your individual health status and medical history.
Individual health needs vary significantly. These calculations are general estimates and may not be appropriate for everyone, especially those with existing medical conditions, pregnant women, children, or elderly individuals.
Not a substitute for professional medical advice
Your Details
Estimate from food and supplements
Your Iron Status
low
10mg / 18.0mg recommended
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 |
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