Magnesium Calculator
Calculate your recommended daily magnesium intake for muscle function, sleep quality, and overall health.
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 Magnesium Status
slightly low
300mg / 400mg recommended
Magnesium Gap
You need an additional 100mg of magnesium daily.
Types of Magnesium Supplements
- • Citrate: Good absorption, helps digestion
- • Glycinate: Best for sleep and anxiety
- • Malate: Energy and muscle pain
- • Threonate: Brain health and cognition
Magnesium-Rich Foods
| Food | Serving | Magnesium (mg) |
|---|---|---|
| Pumpkin Seeds | 1 oz | 156mg |
| Almonds | 1 oz | 80mg |
| Spinach (cooked) | 1 cup | 157mg |
| Dark Chocolate | 1 oz | 64mg |
| Black Beans | 1 cup | 120mg |
| Avocado | 1 medium | 58mg |
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