# Micronutrient Calculator (Minerals)

URL: https://speedycalculator.com/calculators/health/micronutrient/
Last updated: 2026-10-30

> The micronutrient calculator lists your recommended daily intake of 14 essential minerals – calcium, iron, magnesium, zinc, potassium, sodium, iodine, selenium and more – for your age, sex and pregnancy or breastfeeding status, from the Dietary Reference Intakes.

## Inputs

- Sex
- Age (years)
- Status

## Results

- Calcium
- Iron
- Magnesium
- Zinc
- Phosphorus
- Potassium
- Sodium (AI)
- Selenium
- Iodine
- Copper
- Manganese
- Chromium
- Fluoride
- Molybdenum

## Formula

```
Values are the RDA (or AI where no RDA exists) for your life-stage group:
1–3, 4–8, 9–13, 14–18, 19–30, 31–50, 51–70 and 71+ years, with separate values in pregnancy and breastfeeding
```

## Explanation

Minerals build bones and teeth, carry oxygen, regulate fluid balance and nerve signals and help hundreds of enzymes work. Iron needs are highest for menstruating and pregnant women, and calcium needs rise in adolescence and after the menopause.

### How to use the Micronutrient Calculator

- **Sex**
- **Age**
- **Status**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Choose your sex and age, and pregnancy or breastfeeding status if relevant. The calculator picks the values for your life-stage group and shows the adult upper limits for safety.

### Mineral RDAs and AIs by age

Nutrient1–3 y M / F4–8 y M / F9–13 y M / F14–18 y M / F19–30 y M / F31–50 y M / F51–70 y M / F71+ y M / FPregnancyBreastfeedingCalcium (mg)700100013001300100010001000 / 1200120010001000Iron (mg)710811 / 158 / 188 / 1888279Magnesium (mg)80130240410 / 360400 / 310420 / 320420 / 320420 / 320350310Zinc (mg)35811 / 911 / 811 / 811 / 811 / 81112Phosphorus (mg)46050012501250700700700700700700Potassium (mg)200023002500 / 23003000 / 23003400 / 26003400 / 26003400 / 26003400 / 260029002800Sodium (AI) (mg)800100012001500150015001500150015001500Selenium (µg)20304055555555556070Iodine (µg)9090120150150150150150220290Copper (µg)34044070089090090090090010001300Manganese (mg)1.21.51.9 / 1.62.2 / 1.62.3 / 1.82.3 / 1.82.3 / 1.82.3 / 1.822.6Chromium (µg)111525 / 2135 / 2435 / 2535 / 2530 / 2030 / 203045Fluoride (mg)0.71234 / 34 / 34 / 34 / 333Molybdenum (µg)17223443454545455050

### Tolerable upper intake levels (adults)

MineralUpper limit per dayCalcium2500 mgIron45 mgZinc40 mgPhosphorus4000 mgSelenium400 µgIodine1100 µgCopper10000 µgManganese11 mgFluoride10 mgMolybdenum2000 µg

### Inputs explained

FieldWhat to enterSexChoose one: Male, FemaleAgeIn yearsStatusChoose one: Not pregnant or breastfeeding, Pregnant, Breastfeeding
*Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.*

## Worked example

Inputs — Sex: Female; Age: 30 years; Status: Not pregnant or breastfeeding.

Results — **Calcium = 1,000 mg/day**; Iron = 18 mg/day; Magnesium = 310 mg/day; Zinc = 8 mg/day; Phosphorus = 700 mg/day; Potassium = 2,600 mg/day; Sodium (AI) = 1,500 mg/day; Selenium = 55 µg/day; Iodine = 150 µg/day; Copper = 900 µg/day; Manganese = 1.8 mg/day; Chromium = 25 µg/day; Fluoride = 3 mg/day; Molybdenum = 45 µg/day.

## Key terms

- **RDA**: Recommended dietary allowance.
- **AI**: Adequate intake.
- **UL**: Tolerable upper intake level.

## FAQ

**Which minerals are people most often short of?**
Iron (women), calcium, magnesium, potassium and iodine in some regions.

**Is sodium a nutrient I need more of?**
Most people eat far more than the AI; the advice is to stay below 2,300 mg a day.

**Should I take mineral supplements?**
Only if your diet or a blood test shows a need – too much iron, zinc or selenium can be harmful.


## Sources

- [National Academies – Dietary Reference Intakes summary tables](https://www.ncbi.nlm.nih.gov/books/NBK545442/)
- [NIH Office of Dietary Supplements – Fact sheets](https://ods.od.nih.gov/factsheets/list-all/)