This iron intake calculator shows how much iron a woman, man, teen or child needs a day, with the recommended daily amount and safe upper limit for each age and sex. It is general reference information, not a treatment dose for deficiency.
Values follow widely used reference intakes (IOM/NIH) for healthy people. Vegetarians may need more, as plant iron is less easily absorbed.
General guidance for healthy people. Good food sources include red meat, beans, lentils, tofu, fortified cereals and leafy greens. Pair plant iron with vitamin C to absorb more. For deficiency, see a doctor.
How Much Iron Does a Woman Need a Day?
A woman aged 19 to 50 needs 18 mg of iron a day, more than twice the 8 mg recommended for men the same age. The gap comes from monthly blood loss. Pregnancy raises the figure to 27 mg, while teenage girls aged 14 to 18 need 15 mg.
| Group | Recommended iron (mg/day) |
|---|---|
| Teen girl (14-18) | 15 mg |
| Woman (19-50) | 18 mg |
| Pregnant | 27 mg |
| Teen boy (14-18) | 11 mg |
| Man (19-50) | 8 mg |
Iron RDA by Age: How the Lookup Works
The tool looks up the recommended daily intake (RDA) and safe upper limit (UL) for the age or life stage you pick, from widely used reference tables for healthy people.
Formula: RDA (mg/day) = reference value for your selected Age / life stage group, using the female column when Female is selected (except the Pregnant and Breastfeeding groups, which use one fixed value regardless of the sex toggle). Safe Upper Limit (mg/day) is a separate fixed ceiling for that same age/life-stage group and does not change with sex.
- Age / life stage: the bracket you select: infant (7-12 months), child (1-3, 4-8, or 9-13 years), teen (14-18 years), adult (19-50 or 51+ years), pregnant, or breastfeeding.
- Sex: male or female, used to pick the correct RDA value for teen and adult groups (hidden for the pregnant and breastfeeding groups, which use one shared value).
Example Scenarios
| Age / Life Stage | Sex | Recommended Intake (mg/day) |
|---|---|---|
| Infant (7-12 months) | N/A | 11 mg |
| Child (4-8 years) | N/A | 10 mg |
| Teen (14-18 years) | Male | 11 mg |
| Teen (14-18 years) | Female | 15 mg |
| Adult (19-50 years) | Female | 18 mg |
| Pregnant | N/A | 27 mg |
How Much Iron per Day for a Man, a Teenage Girl or in Pregnancy
A man aged 19 to 50 needs 8 mg a day, a teenage girl 15 mg, and pregnancy calls for 27 mg. For other groups, such as adults over 50, pick the bracket in the tool to see its figure. How much you absorb depends heavily on what you eat it with:
- Haem iron from meat, poultry and fish is absorbed much better than non-haem iron from beans, lentils, tofu, fortified cereals and leafy greens.
- Vitamin C boosts absorption of plant iron, so pair those foods with fruit, peppers or tomatoes.
- Tea, coffee and calcium can reduce absorption; have them between meals.
- Vegetarians and vegans need more total iron, because plant iron is absorbed less well.
Do not take iron supplements just to reach these figures without advice. Too much iron can build up to harmful levels, and iron tablets are dangerous to young children. Tiredness has many causes; a blood test confirms deficiency, and a doctor should decide any treatment dose. The NIH Office of Dietary Supplements iron fact sheet gives the evidence behind each value.
Common questions about daily iron needs
How much iron does a woman need a day?
The recommended intake is 18 mg a day for women aged 19 to 50, rising to 27 mg during pregnancy. Teenage girls aged 14 to 18 need 15 mg.How much iron per day for a man?
Men aged 19 to 50 need about 8 mg a day, and teenage boys aged 14 to 18 need 11 mg. Men lose far less iron than menstruating women, so their figure is lower.How much iron do I need per day in pregnancy?
Around 27 mg a day, to support increased blood volume and the baby’s development. Many people are advised to take a supplement, but that should be on a doctor’s or midwife’s recommendation.What’s the difference between the recommended intake and the safe upper limit?
The recommended intake (RDA) is the general daily amount healthy people are advised to get, mainly from food. The upper limit (UL) is a much higher ceiling that shouldn’t be exceeded from supplements without medical advice, since iron overdose can be dangerous.Can I take too much iron?
Yes. Iron supplements should be guided by a doctor and, ideally, a blood test. This matters most for anyone with hemochromatosis or another iron-overload condition, and iron tablets can be very dangerous to children in overdose.Does this calculator diagnose iron deficiency or anemia?
No. It only shows general reference intake levels for healthy people by age and life stage. Diagnosing deficiency or anemia needs a blood test and a doctor’s evaluation.Related Calculators
If you’re checking your iron levels, it can also help to look at your broader diet and risk factors with the anemia risk calculator, compare it against your daily magnesium dosage needs, or check that you’re meeting your recommended vitamin D intake at the same time.