Iron Needs Calculator
Quick answer
A straightforward RDA reference: the recommended daily amount of iron for your life stage — menstruating, pregnant, breastfeeding, or post-menopausal. It is general dietary guidance, not a personal deficiency check.
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How the recommendation is set
RDA (Recommended Dietary Allowance) lookup by life stage — not a personal calculation:
Menstruating adult (19–50): 18 mg/day
Pregnant: 27 mg/day
Breastfeeding: 9–10 mg/day
Post-menopausal / not menstruating: 8 mg/day
RDAs aim to meet the needs of most healthy people in each group. They are not a diagnosis and not a substitute for a blood test if you have symptoms of iron deficiency.
Worked example
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A 29-year-old woman who is not pregnant and has regular periods picks “Menstruating (not pregnant)”.
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Her recommendation is the adult RDA of 18 mg/day.
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That is achievable with roughly one to two weekly servings of lean red meat plus lentils, beans and fortified cereal through the week.
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The tool does not tell her whether she is actually low on iron — that takes a blood test ordered by a doctor.
Reading your recommendation
| Your result | Category | What it means |
|---|---|---|
| 18 mg/day | Menstruating adult (19–50) | A higher intake offsets monthly blood loss. Most adults can reach it with a balanced diet plus fortified foods. |
| 27 mg/day | Pregnant | Needs rise sharply to support the growing baby and increased blood volume — prenatal supplements commonly cover this. |
| 9–10 mg/day | Breastfeeding | Lower than during pregnancy or regular menstruation; underlying iron stores matter more than average monthly loss. |
| 8 mg/day | Post-menopausal / not menstruating | No monthly loss, so needs drop to a modest level similar to adult men. |
This shows general recommended intake levels, not whether you have an iron deficiency. Fatigue, dizziness, or paleness should be evaluated by a doctor with a blood test.
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This calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.