How accurate is this Iron Calculator?

Our calculator uses scientifically validated formulas and provides results based on peer-reviewed research. Results should be used as a general guide and not as medical advice.

Is this tool free to use?

Yes, this Iron Calculator is completely free to use. No registration or payment required.

Can I use this calculator on mobile?

Yes, our calculator is fully responsive and works on all devices including smartphones, tablets, and desktop computers.

Iron Calculator

Calculate your daily iron requirements based on age, gender, and lifestyle

Iron Calculator

Calculate your daily iron requirements based on personal factors

Basic Information

Age

years

Gender

Life Stage

Diet Type

Omnivore (eats meat) Vegetarian Vegan

Plant-based diets require ~1.8x more iron due to lower absorption of non-heme iron

Risk Factors

Recent blood loss or donation Digestive issues (Crohn's, celiac, etc.) Chronic illness or infection Regular antacid/PPI use

Your Iron Recommendation

Recommended Daily Intake

0 mg

RDA Baseline

mg/day

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Your Adjustment

mg/day

Upper Limit

mg/day

Types of Dietary Iron

Heme Iron

From animal sources

15-35% absorption rate

Non-Heme Iron

From plant sources

2-20% absorption rate

Absorption Factors

Enhancers

Vitamin C (citrus, peppers)
Meat, fish, poultry
Organic acids
Cooking in cast iron

Inhibitors

Coffee & tea (tannins)
Calcium/dairy
Phytates (grains, legumes)
Antacids

Best Food Sources

Oysters (3 oz)

8.0 mg

Heme

Beef Liver (3 oz)

5.0 mg

Heme

Lentils (1 cup)

6.6 mg

Non-Heme

Spinach (1 cup)

6.4 mg

Non-Heme

Chicken (3 oz)

1.1 mg

Heme

Pumpkin Seeds (1 oz)

2.3 mg

Non-Heme

Signs of Iron Deficiency

Fatigue & weakness

Dizziness or lightheadedness

Brittle nails

Cold hands and feet

Rapid heartbeat

Shortness of breath

Maximize Absorption

Take iron supplements with vitamin C (orange juice, berries) on an empty stomach for best absorption. Avoid taking with coffee, tea, or calcium supplements. Space iron 2+ hours from antacids.

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Testing Recommendation

If you suspect deficiency, ask your doctor for a complete iron panel (serum iron, ferritin, TIBC, transferrin saturation). Ferritin is the best indicator of iron stores.

Important Safety Warning

Iron supplements can be toxic in high doses and are a leading cause of poisoning in children. Never exceed recommended doses without medical supervision. Those with hemochromatosis should avoid iron supplements entirely.

Iron

Essential for oxygen transport and energy.