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Nutrition & nutritional science

Mineral needs calculator

Compare stored DGE/ÖGE reference values for calcium, magnesium, iron, zinc, iodine and potassium. Select a mineral and an adult group to look up its daily value in mg or µg. The result is not an individual dosing recommendation.

Your result

Complete the fields and calculate.

Calculation method and formula

Mineral + Person group → DGE/ÖGE

Understand the inputs

Mineral
Choose the matching option; it determines the table value or calculation variant.
Person group
Choose the matching option; it determines the table value or calculation variant.

Assumptions and limitations

The table uses selected DGE/ÖGE reference groups of healthy adults. Age groups and pregnancy stages are not interchangeable. An intake value is not a diagnosis or an additional supplement amount.

The adult selection is not a complete age table. The iron value for women (16 mg) refers to menstruating adults. General pregnancy zinc values refer to the second/third trimester; the first trimester is available in the dedicated zinc calculator. Pregnancy vitamin C applies from month four. Check the original table for other life stages.

The formula uses the specified units. Displayed numbers are rounded; whole packs, item counts and full time periods may also be rounded within the calculation.

Worked example

Illustrative values. Replace them with your own inputs for your calculation.

Mineral
Magnesium
Person group
Adult man
Example result350 mg/day

Guide based on DGE/ÖGE adult reference values. Age, health and individual circumstances can change needs.

Magnesium example: “Adult woman” returns 300 mg per day and “Adult man” 350 mg per day. The calculator looks up the reference entry matching your selection. It does not subtract amounts from your diet or existing supplements.

Sources and background: DGE: magnesium · DGE/ÖGE reference values

Model revision: October 17, 2026 · How CleverCalc works

FAQ

Frequently asked questions

What do mg and µg mean in the result?+

mg means milligrams and µg means micrograms; 1 mg equals 1,000 µg. Check the unit for your selected mineral. This tool displays iodine in µg per day and calcium, magnesium, iron, zinc and potassium in mg per day.

How personalised are the mineral values?+

The values depend only on the mineral and the selected group. Age, medical conditions, medicines and actual food intake are not considered. Zinc assumes medium phytate intake. The calculator does not detect a deficiency or prescribe treatment.

How accurate is the result?+

The formula uses the specified units. Displayed numbers are rounded; whole packs, item counts and full time periods may also be rounded within the calculation. Health values are general information, not a diagnosis or personal treatment recommendation.

Is this calculator free?+

Yes. Calculations and PDF export work without an account or registration.

What happens to my inputs?+

Calculations run in your browser. Results are saved locally only when you add them to My results; favourites and history are also local. Shared links contain your values. The currency tool requests the selected currencies from its rate provider without sending your amount.

Toolbox

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