Enter Your Intake Details
Use the responsive input grid below. It shows three columns on large screens, two on smaller screens, and one on mobile.
Example Data Table
| Mineral | Example Intake | Example Target | Example Adequacy | Example Interpretation |
|---|---|---|---|---|
| Calcium | 900 mg | 1000 mg | 90% | Close to target, but slightly low. |
| Iron | 14 mg | 18 mg | 77.8% | Needs improvement for full adequacy. |
| Magnesium | 280 mg | 320 mg | 87.5% | Below target and worth monitoring. |
| Potassium | 2600 mg | 3000 mg | 86.7% | Increase potassium-rich food choices. |
| Selenium | 65 mcg | 55 mcg | 118.2% | Within a practical range for many adults. |
Formula Used
1) Personalized target = baseline life-stage mineral target + selected adjustments.
2) Plant-based adjustment increases iron and zinc targets when vegetarian or vegan choices are selected.
3) Sweat adjustment adds extra sodium, potassium, and magnesium based on exercise minutes, sweat rate, and sweat sodium concentration.
4) Adequacy percentage = (current intake ÷ personalized target) × 100.
5) Gap = personalized target − current intake.
6) Mineral balance score = average adequacy percentage across all tracked minerals, capped at 120% per mineral to reduce distortion from outliers.
This tool is designed for educational planning. Clinical nutrition advice should come from a qualified professional.
How to Use This Calculator
- Enter your age, sex, diet pattern, and activity details.
- Set pregnancy or lactation status only when relevant.
- Estimate your current daily intake for each mineral listed.
- Click Calculate Mineral Intake to generate results.
- Review the summary cards, detailed table, and adequacy graph.
- Use the gap values to identify where food planning needs improvement.
- Download the result table as CSV or PDF for later review.
Frequently Asked Questions
1. What does this calculator actually estimate?
It estimates how your reported mineral intake compares with personalized daily targets for key minerals. It also highlights deficits, excesses, and a combined balance score.
2. Why do activity and sweat settings matter?
Heavy exercise can increase sodium loss and raise practical electrolyte needs. This tool adds exercise-based adjustments to sodium, potassium, and magnesium targets.
3. Why does diet pattern change iron and zinc targets?
Plant-based diets may reduce mineral bioavailability in some eating patterns. The calculator applies a simple adjustment so the target better reflects absorption differences.
4. Can I use supplement values in the intake fields?
Yes. Enter total daily intake from both foods and supplements if you want a full-day estimate. Keep units correct for each mineral.
5. Is a value above 100% always bad?
No. A value above 100% means intake is above the calculated target. That may be fine for some minerals, but large excesses deserve a closer look.
6. Does this replace laboratory testing or clinical advice?
No. It is a planning tool, not a diagnostic method. Symptoms, medications, medical conditions, and lab results can change what is appropriate.
7. What should I do with a large negative gap?
Focus on consistent food sources first, then review supplements carefully if needed. Recheck your intake after a few days of better tracking.
8. Why are some minerals shown in micrograms instead of milligrams?
Some minerals, like selenium and copper, are commonly measured in much smaller amounts. The calculator keeps their standard units for accuracy and clarity.