🥬 Folate Intake Calculator
Estimate your recommended daily folate intake based on your age and life stage.
Why folate matters
Folate (vitamin B9) is essential for making DNA and red blood cells, and adequate intake before and during early pregnancy substantially lowers the risk of certain birth defects of the brain and spine. Folate needs are expressed in Dietary Folate Equivalents (DFE) because synthetic folic acid is absorbed more efficiently than natural food folate.
How this calculator works
The calculator looks up the standard Recommended Dietary Allowance (RDA) for folate based on your age and life stage, using published dietary reference values. Most adults need 400 mcg DFE per day, rising to 600 mcg DFE during pregnancy and 500 mcg DFE during lactation to support fetal growth and milk production.
If you enter your typical daily folate intake from food and supplements, the calculator compares it to your target so you can see whether your diet is meeting recommended levels.
This tool is for general educational and dietary planning purposes only. Anyone who is pregnant or planning a pregnancy should follow the specific folic acid or folate guidance given by their healthcare provider.