Zinc Intake Calculator
Find your recommended daily zinc intake based on age, sex, and diet type.
Covers RDA values and food sources.
Recommended Daily Zinc
Zinc supports immune function, wound healing, DNA synthesis, and cell division.
Recommended Dietary Allowance (RDA):
| Age Group | Male | Female |
|---|---|---|
| 1–3 years | 3 mg | 3 mg |
| 4–8 years | 5 mg | 5 mg |
| 9–13 years | 8 mg | 8 mg |
| 14–18 years | 11 mg | 9 mg |
| 19+ years | 11 mg | 8 mg |
| Pregnant | — | 11 mg |
| Breastfeeding | — | 12 mg |
Diet affects absorption:
- Vegetarians and vegans may need up to 50% more zinc because plant-based phytates reduce absorption.
- High-phytate diets (lots of whole grains, legumes) also reduce zinc bioavailability.
Tolerable upper intake (adults): 40 mg/day.
Good sources: oysters (by far the richest), red meat, poultry, beans, nuts, and fortified cereals.
Note: Excess zinc can interfere with copper absorption. Do not exceed the upper limit without medical supervision.