Micronutrient Calculator
Show daily reference targets for key vitamins and minerals based on age, sex, and pregnancy or lactation status.
Last updated: 2026-03-27
Micronutrient calculator
Enter your values
Resolve a daily vitamin and mineral reference profile from age, sex, and pregnancy or lactation status.
Micronutrient Profile
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Enter age, sex, and reproductive status to view a daily vitamin and mineral target profile.
Calculation History(0)
Example calculations
Tap an example to prefill the calculator with sample values.
Adult female baseline
Age 32, nonpregnant
A common starting point for checking iron, calcium, and vitamin D targets against labels or meal planning.
Result: Iron and magnesium stay materially different from the male profile even before pregnancy is in the picture
Pregnancy profile
Age 29, pregnant
Shows how iron, folate, magnesium, and potassium targets shift during pregnancy.
Result: Folate and iron jump sharply, which is why general adult multivitamin assumptions can be incomplete
How the micronutrient profile is chosen
The calculator resolves your life stage from age, sex, and pregnancy or lactation status, then returns a focused panel of vitamin and mineral targets from NIH ODS and National Academies DRI references.
It is intentionally a reference-profile tool, not an intake tracker or supplement prescriber. The output helps you compare labels and diet patterns against a credible daily target set.
Micronutrient calculator FAQs
Use the page as a reference target summary, not as a diagnosis or supplement prescription.
Are these RDAs or AIs?
The values are drawn from current Dietary Reference Intake-style targets surfaced through NIH ODS and National Academies references. Some nutrients use RDAs while others use AIs when the evidence does not support a formal RDA.
Why do iron and folate rise in pregnancy?
They increase because pregnancy raises demands related to maternal blood volume, fetal growth, and neural-tube development. That is one reason prenatal nutrition guidance is more specific than general adult advice.
Does this tell me whether I am deficient?
No. The calculator shows planning targets only. Deficiency, excess, absorption issues, medication interactions, and lab interpretation all need clinical context.
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</script> Related tools
Pair micronutrient planning with neighboring health calculators for calories, macros, and hydration.
Macronutrient Calculator
Layer daily protein, carb, and fat targets on top of the micronutrient reference profile.
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Pair micronutrient planning with a practical daily hydration target.
Calorie Calculator
Use another baseline nutrition tool for calorie-budget planning and maintenance estimates.
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Medical Disclaimer
This calculator provides educational reference targets only and is not medical advice, diagnosis, or treatment.
If you are pregnant, lactating, have a medical condition, or are considering supplements, review your plan with a clinician or registered dietitian.