Kalkulator Asupan Zat Besi
Calculate your recommended daily iron intake based on age, sex, and whether you're pregnant. Find out if you're getting enough iron.
Cara menggunakan kalkulator ini
- Masukkan Age (years)
- Masukkan Sex (0=male, 1=female)
- Masukkan Pregnant (0=no, 1=yes)
- Masukkan Current Iron Intake (mg/day, 0 if unknown)
- Klik tombol Hitung
- Baca hasil yang ditampilkan di bawah kalkulator
Iron Requirements by Age and Sex
Iron requirements vary significantly by life stage:
- Men 19+: 8mg/day
- Women 19–50: 18mg/day (menstruation increases losses)
- Women 51+: 8mg/day (post-menopause)
- Pregnant women: 27mg/day
- Adolescents 14–18 (male): 11mg/day
- Adolescents 14–18 (female): 15mg/day
Iron deficiency is the most common nutritional deficiency worldwide, affecting approximately 2 billion people.
Types of Iron: Heme vs Non-Heme
Dietary iron comes in two forms:
- Heme iron: Found in animal products (meat, poultry, fish). Absorbed at 15–35% efficiency.
- Non-heme iron: Found in plant foods (legumes, spinach, fortified cereals). Absorbed at only 2–20% efficiency.
To enhance non-heme iron absorption: eat vitamin C-rich foods alongside iron sources. Inhibitors include calcium, tannins (tea, coffee), and phytates (whole grains).
Best iron sources: beef liver (6mg/oz), oysters (8mg/3oz), fortified cereals, lentils (3.3mg/half cup), spinach (3.2mg/half cup cooked).
Signs of Iron Deficiency
Iron deficiency anemia symptoms include:
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Dizziness or lightheadedness
- Cold hands and feet
- Brittle nails
- Unusual cravings for non-food items (pica)
Diagnosis requires a blood test measuring hemoglobin, hematocrit, serum ferritin, and transferrin saturation. Do not self-supplement iron without testing — excess iron can be harmful.
Asupan Zat Besi Harian (RDA)
Asupan zat besi harian yang dianjurkan berdasarkan usia dan jenis kelamin.
| Usia/Kelompok | RDA (Pria) | RDA (Wanita) |
|---|---|---|
| Infants 0–6 months | 0.27 mg | 0.27 mg |
| Infants 7–12 months | 11 mg | 11 mg |
| Children 1–3 years | 7 mg | 7 mg |
| Children 4–8 years | 10 mg | 10 mg |
| Boys 9–13 years | 8 mg | — |
| Girls 9–13 years | 8 mg | — |
| Boys 14–18 years | 11 mg | — |
| Girls 14–18 years | 15 mg | — |
| Men 19–50 years | 8 mg | — |
| Women 19–50 years | 18 mg | — |
| Men 51+ years | 8 mg | — |
| Women 51+ years | 8 mg | — |
| Pregnant women | 27 mg | — |
| Breastfeeding women | 9–10 mg | — |
Terakhir diperbarui: March 2026
Frequently Asked Questions
Who is most at risk for iron deficiency?
Women of reproductive age (due to menstrual blood loss), pregnant women, infants and young children (rapid growth), vegetarians/vegans (plant iron is less bioavailable), athletes (especially female runners), and people with digestive disorders affecting absorption.
Can I get too much iron?
Yes — iron toxicity is possible, especially from supplements. The tolerable upper limit is 45mg/day for adults. Acute iron poisoning from large supplemental doses is a leading cause of accidental poisoning in children. Never give adult iron supplements to children.
Does cooking in cast iron increase food iron content?
Yes — cooking acidic foods (tomato sauce, applesauce) in cast iron can significantly increase their iron content, sometimes by 20x. This is a helpful strategy for people with iron deficiency who don't want to supplement.