Magnesium Intake Calculator

Check magnesium intake vs RDA by age and sex — see mg/day, % of RDA and food sources.

Magnesium Intake Calculator

Check magnesium intake vs RDA by age and sex — see mg/day, % of RDA and food sources.

Age

Sex

Daily magnesium (mg)

Enter values above and click Calculate — results will appear here with the formula explained.

RDA: M 400-420, F 310-320; % = intake/RDA*100

How does this work?

RDA for magnesium is 400-420mg men, 310-320 women 19-50, slightly higher for men 51+. This checks intake vs RDA.

Nuts, seeds, whole grains and greens are sources. This is general info, not medical for deficiency.

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Disclaimer: Results are estimates for informational purposes only and do not constitute professional medical advice.

Quick Answer

Magnesium Intake Calculator: Check magnesium intake vs RDA by age and sex — see mg/day, % of RDA and food sources. Formula: RDA: M 400-420, F 310-320. Example: At 30 male, 300mg intake: RDA 400mg, 75% — add 30g almonds (80mg) to reach 95%.

How to Use This Calculator

1Enter age, sex and daily magnesium mg.
2Calculate to see % of RDA.
3If low, add nuts, seeds, whole grains.

Formula Used

RDA: M 400-420, F 310-320; % = intake/RDA*100

RDA for magnesium is 400-420mg men, 310-320 women 19-50, slightly higher for men 51+. This checks intake vs RDA.

Nuts, seeds, whole grains and greens are sources. This is general info, not medical for deficiency.

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Worked Example

At 30 male, 300mg intake: RDA 400mg, 75% — add 30g almonds (80mg) to reach 95%.

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Frequently Asked Questions

QWhat is good?

100% RDA is good. Many are at 70-80%.

QSupplements?

200-400mg magnesium citrate is common, but food first.

QToo much?

Upper limit 350mg from supplements, food has no limit (kidney excretes).

Magnesium Intake Calculator

Check magnesium intake vs RDA by age and sex — see mg/day, % of RDA and food sources.