Daily Iron Intake Calculator
Find your recommended daily iron intake based on age, gender, and diet type with food source suggestions.
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Recommended Daily Iron
Iron is essential for producing hemoglobin, which carries oxygen in your blood. Requirements vary significantly by age, gender, and diet.
Recommended Daily Allowance (RDA) for iron:
- Children 1-3: 7 mg
- Children 4-8: 10 mg
- Children 9-13: 8 mg
- Teen males 14-18: 11 mg
- Teen females 14-18: 15 mg
- Adult males 19+: 8 mg
- Adult females 19-50: 18 mg
- Adult females 51+: 8 mg
- Pregnant women: 27 mg
Vegetarians and vegans need 1.8× more iron because plant-based (non-heme) iron is less easily absorbed than animal-based (heme) iron.
Tips to increase iron absorption:
- Pair iron-rich foods with vitamin C (citrus, peppers, tomatoes)
- Avoid coffee/tea with iron-rich meals (tannins reduce absorption)
- Cook in cast iron cookware for a small boost