Skip to content
ENExplore Calculators

Magnesium Requirement Calculator

Work out magnesium requirement instantly with clear inputs, formula shown and shareable results.

About Magnesium Requirement Calculator

Applies the age and sex specific magnesium reference intakes and notes the 350 mg upper limit that applies to supplements rather than food.

Formula

Magnesium reference intakes

420 mg for men and 320 mg for women over 30; the tolerable upper intake level of 350 mg applies to supplemental magnesium only

Worked example

With the default values below, Magnesium Requirement Calculator returns Magnesium requirement of 420. Change any input above and every figure here is recalculated in your browser.

Inputs used

Ageaccepts 1–100 years
35 years
Sexone of Male, Female
Male
Current magnesium intakeaccepts 0–1,500 mg
280 mg

Results

Magnesium requirement
420 mg/day
Shortfall
140 mg/day
Share of the requirement met
66.7%
Upper limit for supplemental magnesium
350 mg/day

Step by step

  1. 1Values used
  2. 2Magnesium reference intakes
  3. 3Magnesium requirement= 420 mg/day
  4. 4Shortfall= 140 mg/day
  5. 5Share of the requirement met= 66.7
  6. 6Upper limit for supplemental magnesium= 350 mg/day

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

Why does the upper limit apply only to supplements?

Dietary magnesium is absorbed with regulation, whereas supplemental salts cause osmotic diarrhoea above about 350 mg.

Which foods are richest?

Pumpkin seeds, almonds, spinach, black beans and whole grains.

Related Calculators

Magnesium Requirement Calculator | Calcrivo