Selenium Intake Calculator
Estimate your recommended daily selenium intake based on your age and life stage.
Why selenium matters
Selenium is a trace mineral that supports antioxidant defense, thyroid hormone metabolism, and immune function. Only small amounts are needed each day, and a single Brazil nut can already provide close to a full day’s worth.
How this calculator works
The calculator looks up the standard Recommended Dietary Allowance (RDA) for selenium based on your age and life stage, using published dietary reference values. Adults and teens need 55 mcg per day, with slightly higher targets during pregnancy (60 mcg/day) and lactation (70 mcg/day) to support fetal and infant development.
If you enter your typical daily selenium 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. Because the safe range between adequate and excessive selenium intake is narrower than for many nutrients, avoid high-dose selenium supplements without guidance from a healthcare professional.