Iron Calculator
A Recommendation That Shifts More by Life Stage Than Any Other Mineral
Iron requirements swing more dramatically across life stages and between sexes than almost any other nutrient on the standard reference tables — from under half a milligram a day for a newborn to 27 mg/day during pregnancy. Menstrual blood loss, rapid growth periods, and pregnancy all drive iron needs upward at specific points, which is why this calculator asks for age, gender, and status rather than returning one flat number.
Recommended Daily Iron Intake
| Age group | Male | Female |
|---|---|---|
| 0 – 6 months | 0.27 mg/day (Adequate Intake) | |
| 7 – 12 months | 11 mg/day | |
| 1 – 3 years | 7 mg/day | |
| 4 – 8 years | 10 mg/day | |
| 9 – 13 years | 8 mg/day | |
| 14 – 18 years | 11 mg/day | 15 mg/day |
| 19 – 50 years | 8 mg/day | 18 mg/day |
| 51+ years | 8 mg/day | 8 mg/day |
Pregnancy raises the recommendation to 27 mg/day regardless of age; lactation sets it at 10 mg/day (age 18 or under) or 9 mg/day (over 18).
Why Iron Needs Vary So Sharply
- Menstruation — regular blood loss is the main reason the recommendation for women of reproductive age (18 mg/day) is more than double that for men the same age (8 mg/day).
- Pregnancy — supporting increased blood volume and fetal development pushes the requirement to its highest point across the entire table.
- Rapid growth in infancy — the jump from 0.27 mg/day to 11 mg/day between the first and second half of infancy reflects a newborn's iron stores being depleted as rapid growth accelerates.
How to Use This Calculator
- Enter your age.
- Select your gender.
- Select your status (none, pregnant, or lactating) if applicable.
- Select Calculate to see your recommended daily iron intake.
Related Calculations
Check related mineral targets with the Potassium Calculator and Sodium Calculator.