Zinc Intake Calculator
Estimate your recommended daily zinc intake based on your age, sex, and life stage.
Why zinc matters
Zinc is a trace mineral involved in immune function, wound healing, protein synthesis, and cell division. Because the body has no dedicated zinc storage system, a steady daily supply from food is important.
How this calculator works
The calculator looks up the standard Recommended Dietary Allowance (RDA) for zinc based on your age, sex, and life stage, using published dietary reference values. Adult men generally need slightly more (11 mg/day) than adult women (8 mg/day), with higher targets recommended during pregnancy and lactation to support growth and milk production.
If you enter your typical daily zinc 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. Very high zinc supplement intake over long periods can interfere with copper absorption, so check with a healthcare professional before taking high-dose zinc supplements.