Zinc Requirements Calculator
Determine your daily zinc needs based on age, gender, life stage, and diet. Get personalized recommendations and discover zinc-rich foods.
Step 1: Demographics
30
70 kg
Why these matter
Zinc needs change with age, gender, pregnancy, and lactation. The values are based on NIH Dietary Reference Intakes.
Step 2: Diet & Absorption
Absorption factors
Vegetarian diets and high phytate intake can reduce zinc absorption. Requirements may be up to 50% higher.
Your Zinc Recommendation
Daily Recommendation
Food Sources
Factors & UL
Recommended Daily Zinc
11.0
mg per day
Base RDA (age/gender)
11.0 mg
Adjusted Requirement
11.0 mg
Tolerable Upper Limit
40 mg
Life stage
Adult male
Zinc-Rich Foods (mg per 100g)
| Food | Serving (approx.) | Zinc (mg) |
|---|
Factors That Affect Zinc Needs
Absorption enhancers/inhibitors
Phytates (in whole grains, legumes) reduce absorption. Animal protein improves it. Vegetarians may need up to 50% more zinc.
Tolerable Upper Intake Level (UL)
The maximum daily intake unlikely to cause harm. For adults: 40 mg. Consistently exceeding UL may cause copper deficiency or other issues.
Need Personalized Dietary Advice?
Speak with a registered dietitian to fine-tune your zinc intake and overall nutrition plan.
Find a Dietitian