Iron Intake Reference
RDA by sex and life stage with the ×1.8 vegetarian multiplier — the nutrient gap that actually matters in India.
Menstruating women need over double the male RDA, and plant-only iron absorbs at roughly half the rate — a vegetarian woman's effective target reaches ~32 mg, which is why iron-deficiency anaemia is so widespread in vegetarian populations. Vitamin C with meals multiplies non-heme absorption; tea/coffee with meals suppresses it. Supplementing beyond food levels belongs with a clinician and a blood test.
Formula
For general information only — not medical or training advice. Estimates vary between individuals; consult a qualified professional before changing your exercise or nutrition routine.
RDA by sex and life stage with the ×1.8 vegetarian multiplier — the nutrient gap that actually matters in India. The Iron Intake Reference is a free, private iron intake tool — every result computes instantly in your browser with no sign-up and no data upload.
About Iron Intake Reference
Menstruating women need over double the male RDA, and plant-only iron absorbs at roughly half the rate — a vegetarian woman's effective target reaches ~32 mg, which is why iron-deficiency anaemia is so widespread in vegetarian populations. It applies RDA × 1.8 for fully plant-based iron (non-heme absorbs at ~10% vs ~18%). Use the Iron Intake Reference to get an instant, clearly-explained result with the working shown step by step — free, private and with the source method cited.
How to use Iron Intake Reference
- 1Enter your details in the Iron Intake Reference input fields above.
- 2The result updates instantly with the working and reference bands shown.
- 3Adjust any value to explore how it changes the outcome — it's free and unlimited.
Why use Iron Intake Reference?
- ✓Instant iron intake result that recomputes as you type — no waiting, no page reloads
- ✓100% client-side: your health data never leaves your browser
- ✓Shows the actual formula and your numbers substituted in, so you can see exactly how the result is reached
- ✓Based on published, citable sources (IOM — DRI for iron, 2001 (incl. vegetarian factor))
- ✓Free forever with no sign-up, account or app install
Frequently asked questions
How does the Iron Intake Reference work?+
Menstruating women need over double the male RDA, and plant-only iron absorbs at roughly half the rate — a vegetarian woman's effective target reaches ~32 mg, which is why iron-deficiency anaemia is so widespread in vegetarian populations. The calculation uses the formula: RDA × 1.8 for fully plant-based iron (non-heme absorbs at ~10% vs ~18%). Everything runs instantly in your browser as you type — your inputs are never uploaded.
Is the Iron Intake Reference accurate, and what is it based on?+
The method is traceable to authoritative sources, including IOM — DRI for iron, 2001 (incl. vegetarian factor); ICMR-NIN Nutrient Requirements for Indians, 2020. Results are estimates — individual variation always applies, so treat the output as a well-grounded starting point.
Is the Iron Intake Reference free and private?+
Yes. It's completely free with no sign-up, and all computation happens locally in your browser, so none of your health data ever leaves your device.
Can I use this for medical decisions?+
This tool is for general fitness information only, not medical or training advice. Consult a professional before changing your routine.
What can I use the Iron Intake Reference for?+
It's commonly used for iron intake, iron rda, vegetarian iron. RDA by sex and life stage with the ×1.8 vegetarian multiplier — the nutrient gap that actually matters in India.
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