Iron Calculator

Calculate your daily iron requirements

Age

Gender

Diet Type

Activity Level

Get personalized dietary recommendations to ensure you're meeting your iron needs.

Part of the Pregnancy & Postpartum Toolkit

Supporting tool in a collection of 20 curated tools for pregnancy & postpartum

Part of the Kids & Family Nutrition Toolkit

Supporting tool in a collection of 17 curated tools for kids & family nutrition

Part of the Thyroid Health Toolkit

Supporting tool in a collection of 19 curated tools for thyroid health

About This Tool

Determine your iron needs based on age, gender, diet type, and activity level. Get absorption tips and iron-rich food recommendations.

Why do vegetarians need more iron?

Plant-based (non-heme) iron is absorbed less efficiently than animal-based (heme) iron. Vegetarians may need 1.8x more iron intake.

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Sattu Sharbat

105 kcal/serving

Indori Poha

220 kcal/serving

185 kcal/serving

Methi ka Paratha

245 kcal/serving

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