Daily Zinc Intake Calculator
NIH-recommended daily zinc intake by age, sex, and pregnancy or breastfeeding status.
A general population guideline (NIH RDA), not medical advice — zinc supplements can interfere with copper absorption at high doses, so check with a healthcare provider before supplementing long-term.
Recommended daily zinc
8 mg
NIH RDA guideline
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
Why breastfeeding raises the requirement highest
Zinc supports immune function, wound healing, and DNA synthesis, and — unlike some minerals the body can store in meaningful reserves — it has to be replenished regularly through diet. Breastfeeding carries the highest RDA of any status because zinc is actively transferred through breast milk on top of the mother's own ongoing needs, which is why the guideline steps up further than it does during pregnancy alone. Good dietary sources include meat, shellfish, legumes, and seeds.
Frequently asked questions
Why does pregnancy and breastfeeding increase the zinc target?
Zinc supports immune function and cell growth, and needs rise during pregnancy and breastfeeding to support fetal and infant development — this calculator's target reflects NIH-published RDAs for each life stage.