Calculate your daily recommended iron intake based on age, gender, pregnancy, breastfeeding, and diet. Get personalized guidance based on WHO & NHS official guidelines.
Get accurate daily iron needs tailored to your body & lifestyle
Official recommended dietary allowances for all life stages
| Population Group | Females | Males |
|---|---|---|
| 14 – 18 years | 15 mg | 11 mg |
| 19 – 50 years | 18 mg | 8 mg |
| Pregnant Women | 27 mg | — |
| Breastfeeding Women | 9 – 15 mg | — |
| 51+ years (Senior) | 8 mg | 8 mg |
| Vegetarian / Vegan | +18 mg (1.8x) | +8 mg (1.8x) |
Include these foods daily to meet your iron requirements
Red meat, liver, salmon, tuna, eggs, chicken, turkey, oysters
Spinach, lentils, beans, tofu, nuts, seeds, fortified cereals
Simple tips to help your body absorb iron more effectively
✅ Pair iron foods with vitamin C (orange, lemon, bell pepper, tomato)
✅ Avoid tea, coffee, and dairy with iron-rich meals
✅ Cook iron foods in a cast-iron pan for extra iron
✅ Soak beans & lentils before cooking to improve absorption
Women lose iron monthly during menstruation, so daily requirements are much higher to avoid deficiency.
Yes – iron supports fetal growth, prevents maternal anemia, and sustains healthy breastfeeding.
Fatigue, weakness, pale skin, hair loss, brittle nails, shortness of breath, brain fog, headaches.
Yes – plant-based iron is less absorbable, so vegetarians/vegans need 1.8 times the standard amount.
Too much iron can be toxic. Always follow the recommended daily allowance and consult a doctor.
If you feel tired often, have heavy periods, are pregnant, or follow a plant-based diet.