Nutrition

Wondering how much iron you should take a day? This calculator estimates your personalized daily iron requirement in milligrams using your age band, biological sex, life stage (such as pregnancy or lactation), and whether you follow a plant-based diet. For example, a non-pregnant adult woman typically needs around 18 mg/day, while an adult man needs about 8 mg/day. Vegetarians and vegans often need roughly 1.8x more because non-heme plant iron is absorbed less efficiently than heme iron from meat, fish, and poultry.

Figuring out how much milk a 1 year old should drink is one of the most common questions parents ask at the 12-month checkup. The American Academy of Pediatrics generally recommends 16–24 ounces (about 480–710 ml) of whole cow's milk per day for children aged 12–24 months. Going much above 24 oz can crowd out solid foods and is linked to iron-deficiency anemia, while less than 16 oz may leave gaps in calcium and vitamin D. This calculator personalizes that range using your toddler's age, weight, other dairy sources, and appetite for solids.

Wondering how much caffeine is in a matcha drink? A typical 1 g serving of culinary-grade matcha contains roughly 30 mg of caffeine, while a 2 g traditional usucha bowl using ceremonial-grade powder can deliver 60–70 mg. Lattes built on a 2 g scoop usually land between 60 mg and 80 mg, putting them between a strong black tea and a small drip coffee. Because matcha is whole powdered leaf rather than a steeped infusion, you ingest 100% of its caffeine — there is no spent leaf left behind in a strainer.

Curious how much protein is in 6 oz of salmon — or any serving size you actually eat? This salmon protein calculator estimates grams of protein based on the cut (Atlantic, sockeye, king, coho, pink), whether it is raw or cooked, and your chosen weight in ounces or grams. As a benchmark, a 6 oz cooked Atlantic salmon fillet delivers roughly 38–42 g of protein, about 80% of the daily protein needs for a 130 lb adult eating 0.7 g/kg, and around 40% for a 165 lb strength athlete eating 1.6 g/kg.

Wondering how much protein in a pound of ground beef ends up on your plate? It depends mostly on the lean-to-fat ratio printed on the package. A pound (454 g) of raw 80/20 ground beef delivers roughly 80–85 g of protein, while leaner 93/7 beef pushes that to about 95–100 g. This calculator converts your weight and fat percentage into total grams of protein, calories from protein, and a per-serving breakdown so you can plan meals, hit macro targets, or compare cuts at the grocery store without squinting at nutrition labels.

Figuring out how much B12 you should take a day depends on more than the 2.4 mcg RDA printed on cereal boxes. That number assumes a healthy adult absorbing B12 normally from animal foods. Once you factor in age (people over 50 absorb less), diet (vegans get near-zero B12 from food), medications like metformin or PPIs, and conditions like pernicious anemia, the practical supplemental dose can range from 25 mcg for a casual top-up to 1,000–2,000 mcg daily for true deficiency support. This calculator translates your profile into a defensible daily microgram target.

The question of how much protein your body can absorb at once is one of the most debated topics in nutrition. The truth is your gut absorbs nearly all the protein you eat eventually — the real limit is how much your body can use for muscle protein synthesis (MPS) in a single sitting. Research from Schoenfeld and Aragon suggests an effective ceiling of roughly 0.4 to 0.55 grams per kilogram of body weight per meal, meaning an 80 kg lifter benefits most from around 32 to 44 g of high-quality protein per feeding, spread across 3 to 5 meals.

Wondering how much protein is in 4 oz of chicken or any other portion size? This chicken protein calculator gives you a precise estimate based on the cut you eat (breast, thigh, wing, or drumstick), whether it is raw or cooked, and the exact portion size. For example, 4 oz of cooked, skinless chicken breast contains about 35 grams of protein, while 4 oz of cooked thigh delivers around 28 grams. Choose your unit (ounces or grams), and we will convert it for you so you can plan meals with confidence.

Wondering how much caffeine is in a chai latte? It depends a lot on how it's made. A standard 12 oz cafe chai latte brewed from black tea concentrate has roughly 70 mg of caffeine, while a 16 oz dirty chai with one shot of espresso jumps to about 135 mg. Green tea and rooibos versions land much lower, and the FDA's general guidance for healthy adults caps caffeine at around 400 mg per day. This calculator estimates your drink's caffeine content and shows what share of your daily limit it represents.

Wondering how much protein in scrambled eggs your breakfast actually delivers? A single large egg has roughly 6.3 g of protein and 72 calories, but the real number on your plate depends on egg size, how many you crack, and whether you add milk, butter, oil, or cheese while cooking. This calculator translates your specific recipe into total protein, calories, fat, and a per-egg breakdown so you can hit a target (say, 25–30 g of protein at breakfast) without guessing or relying on a generic label.

Wondering how much protein in a boiled egg actually counts toward your daily target? A typical large boiled egg supplies roughly 6.3 g of protein, but the value scales with egg size and how many you eat. This calculator converts your egg intake into total grams, compares it to your daily protein goal, and shows the remaining gap you must close from other foods. For example, three large boiled eggs plus a 150 g goal leaves about 131 g to cover from chicken, tofu, dairy, or shakes across the rest of the day.

Wondering how much calories you should eat per day? This calculator estimates your total daily energy expenditure (TDEE) using the Mifflin–St Jeor equation, then adjusts for your goal — whether you want to lose, maintain, or gain weight. For example, a 30-year-old woman, 165 cm and 65 kg, who exercises 3 times a week typically needs around 2,000 kcal to maintain weight, about 1,500 kcal to lose roughly 0.5 kg per week, or 2,300 kcal to slowly gain lean mass.

Wondering how much sugar you should eat a day? This calculator translates the WHO and American Heart Association guidelines into a personalized daily added-sugar ceiling for you, expressed in grams, teaspoons, and calories. Most adults are advised to keep added sugar under 10% of total calories (WHO) and ideally below 5% for extra health benefits. For a 2,000 kcal diet, that works out to roughly 50 g (about 12 teaspoons) as an upper limit and around 25 g (6 teaspoons) as an ideal target. Your number shifts up or down based on body weight, activity, and goals.