Zinc Intake Calculator (Daily Needs by Age, Sex & Pregnancy)
Find your daily zinc RDA and upper limit in milligrams by age and sex, including pregnancy and breastfeeding, and see how much of the target your current intake covers.
How it works
Target = RDA (AI for infants 0–6 months) for the life stage · Share of target = intake ÷ target × 100 · Status compares intake with the target and the UL
Zinc supports immunity, wound healing, taste and growth. The National Academies set the RDA at 11 mg a day for adult men and 8 mg for adult women, 11–12 mg in pregnancy and 12–13 mg while breastfeeding; children need 3–8 mg. The upper limit for adults is 40 mg a day from all sources, because long-term high doses cause copper deficiency. Oysters, red meat, poultry, crab, beans, nuts, seeds and whole grains supply most zinc; vegetarians may need up to 50% more because phytates in plant foods reduce absorption.
Worked example
A woman aged 19–50, not pregnant, gets about 6 mg of zinc a day. Her daily target (RDA) is 8 mg, so she covers 6 ÷ 8 = 75% and still needs 2 mg — for example a 28 g handful of pumpkin seeds.
Sources: NIH Office of Dietary Supplements — Zinc fact sheet for health professionals · Institute of Medicine (2001) Dietary Reference Intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium and zinc
Frequently asked questions
How much zinc should I take a day?
Adult men need 11 mg and adult women 8 mg a day (11–12 mg in pregnancy, 12–13 mg when breastfeeding). Most people meet this from food; do not exceed 40 mg a day from supplements and food together without medical advice.
Do vegetarians need more zinc?
Possibly. Phytates in whole grains and legumes bind zinc, so the National Academies suggest vegetarians may need up to 50% more than the RDA. Soaking, sprouting and leavening bread reduce phytates.
What are signs of low zinc?
Poor appetite, slow growth in children, frequent infections, hair loss, slow wound healing and loss of taste or smell. A doctor can check if you have risk factors such as gut disease, alcohol use disorder or a restricted diet.
Can too much zinc be harmful?
Yes. Doses above the upper limit for weeks can cause copper deficiency, anemia, low HDL cholesterol and nerve problems; single large doses cause nausea and vomiting.
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This calculator gives general nutrition estimates for education only and is not medical advice. Needs differ with illness, medication, pregnancy and growth — follow your doctor or a registered dietitian, especially for children and anyone with a medical condition.