Iron Requirement Calculator
Iron requirement calculator: your daily iron target by age, sex, pregnancy and diet (vegetarians need more), with a sample day of iron-rich Indian foods.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Daily iron needs at each life stage
| Group | Iron a day (RDA) |
|---|---|
| 7–12 months | 11 mg |
| 1–3 years | 7 mg |
| 4–8 years | 10 mg |
| 9–13 years | 8 mg |
| Girls 14–18 | 15 mg |
| Boys 14–18 | 11 mg |
| Women 19–50 | 18 mg |
| Men 19+ and women 51+ | 8 mg |
| Pregnancy | 27 mg |
| Breastfeeding (19+) | 9 mg |
The figures above are the amounts recommended by the US National Institutes of Health. If you eat no meat, aim for roughly 1.8 times these numbers, since the body absorbs plant (non-haem) iron less efficiently than iron from meat. Pairing meals with vitamin C and drinking tea or coffee between meals rather than with them both help absorption. The Indian ICMR-NIN guidelines give slightly different values.
Iron running low? Try the iron-rich meal plan or check your symptoms with the anaemia checker.
Common questions
Why is the iron target higher for women?
Periods mean regular blood loss, so women between 19 and 50 need 18 mg a day, while men need 8 mg.
Is a vegetarian diet enough for iron?
It can be, with some planning — eat beans, dal, tofu, seeds, millets and leafy greens daily alongside vitamin C. If you are vegetarian, aim for around 1.8 × the RDA.
Is there such a thing as too much iron?
Yes. Unless a doctor prescribes more, adults should keep supplement iron to 45 mg a day or less. Iron tablets are a frequent cause of poisoning in small children, so store them safely.
Do I need more iron when pregnant?
Yes — the recommended amount rises to 27 mg a day, and most pregnant women are offered iron-folic acid supplements by their doctor.
Sources: NIH: Iron fact sheet · WHO: Anaemia
Checked against the sources listed. This is general guidance only and not a substitute for medical advice — please speak to your doctor about your own situation.
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