Micronutrient Calculator
Choose a mineral to see how much an adult of your age and sex needs each day under India's ICMR-NIN 2020 recommendations and the US/Canadian Dietary Reference Intakes, and the most you can safely take.
Choose a mineral to see how much you need.
India (ICMR-NIN 2020)
US / Canada (DRI)
Upper limit (US)
No upper limit could be set
Two different national standards, shown separately: ICMR-NIN 2020 (India) and the National Academies' Dietary Reference Intakes (US/Canada). EAR = the average requirement; RDA = enough for nearly everyone.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
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How this is calculated
India: ICMR-NIN 2020 RDA and EAR for adults (Tables 3 and 4 of its Brief Note on Nutrient Requirements for Indians). US/Canada: the National Academies' Dietary Reference Intakes tables for elements — RDA or Adequate Intake, and the Tolerable Upper Intake Level — by age band, sex, pregnancy and breastfeeding.
Iron: India's figure is higher
ICMR-NIN 2020 recommends 29 mg of iron a day for adult women and 19 mg for men, well above the US figures of 18 mg and 8 mg. ICMR-NIN's guidelines suggest eating vitamin C-rich foods such as guava or oranges with meals, and using fermented and sprouted grains, to help the body absorb iron.
Calcium
Both ICMR-NIN and the US recommend 1,000 mg of calcium a day for most adults; the US figure rises to 1,200 mg for women over 50 and men over 70. ICMR-NIN describes milk as the best source of well-absorbed calcium — though it is a poor source of iron.
Upper limits matter for supplements
Upper limits cover food, water and supplements together — except magnesium, whose limit applies only to supplements and medicines. If you take several supplements, add them up before you go past a limit.
Related calculators
For vitamins, use the Vitamin Calculator; for the full picture at once, the DRI Calculator. To convert salt and sodium, see the Sodium in Salt Calculator.
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