Iron Requirement Calculator
Find how much iron you need each day by age, sex, pregnancy and diet (vegetarians need more) — with an example day of iron-rich Indian and global foods.
How much iron do you need?
| Group | Iron per 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 |
These are the US National Institutes of Health recommended amounts. Vegetarians and vegans need about 1.8 times more, because iron from plants (non-haem iron) is absorbed less well than iron from meat. Eating vitamin C with meals and keeping tea and coffee away from meals improves absorption. Indian guidelines (ICMR-NIN) use slightly different figures.
Low iron or anaemia? See the iron-rich diet plan and the anaemia symptom checker.
Frequently asked questions
Why do women need more iron than men?
Monthly periods cause blood loss, so women aged 19–50 need 18 mg a day compared with 8 mg for men.
Can I get enough iron without meat?
Yes, with planning: dal, beans, leafy greens, tofu, millets and seeds every day, with vitamin C. Vegetarians should aim for about 1.8 times the RDA.
Can I take too much iron?
Yes. Adults should not exceed 45 mg a day from supplements unless prescribed; iron supplements are a common cause of poisoning in young children, so keep them out of reach.
Sources: NIH: Iron fact sheet · WHO: Anaemia
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor about your own health.