Daily Iron Requirement Calculator: How Much Iron Do You Need?

What is the RDA for iron in India, and how does it differ by sex?

Per ICMR-NIN 2020, the recommended dietary allowance for iron is 19 milligrams per day for adult men and 29 milligrams per day for adult women. Women need substantially more because of iron lost during menstruation.

Why is the pregnancy figure lower than the non-pregnant adult woman figure?

ICMR-NIN 2020 sets pregnancy at 27 milligrams per day, which looks lower than the 29 milligrams listed for adult women generally, but this is not a contradiction. The 29 milligram figure already accounts for average menstrual iron losses, which stop during pregnancy, while the pregnancy figure is calculated separately for the added iron needs of the growing baby and placenta.

How common is iron deficiency in India?

Very common. National survey data has found anemia, often linked to iron deficiency, in roughly 41 to 45 percent of adult and elderly women and around 21 to 24 percent of adult men, making it one of the most widespread nutritional gaps in the country.

Can I take an iron supplement based on this number alone?

This calculator estimates your dietary target, not a supplement dose. Unlike many nutrients, excess iron can be genuinely harmful, and iron supplement overdose is a leading cause of accidental poisoning in young children. Confirm an actual deficiency with a blood test before starting supplementation, and keep any iron supplements out of children’s reach.