Mineral Calculator 2025: Magnesium, Calcium, Iron, Zinc, Potassium (1,050 Words)
November 04, 2025 – 68% of athletes are low in magnesium. Our calculator uses Mifflin-St Jeor BMR + NIH 2025 RDAs to give you exact daily mineral needs.
Why Minerals Are Ignored
Everyone tracks macros. Few track minerals. Result? Cramps, fatigue, poor recovery. We fix it.
Our Formula
BMR = Mifflin-St Jeor TDEE = BMR × Activity Minerals = RDA + (TDEE × Activity Factor)
Mineral Needs by Goal
| Mineral | Cut | Maintain | Bulk |
|---|---|---|---|
| Magnesium | 420–500 mg | 400–480 mg | 450–550 mg |
| Calcium | 1,000–1,200 mg | 1,000 mg | 1,000–1,300 mg |
| Iron | 8–18 mg | 8–15 mg | 8–18 mg |
| Zinc | 11–15 mg | 11 mg | 12–16 mg |
| Potassium | 3,500–4,700 mg | 3,400 mg | 4,000–5,000 mg |
Top Food Sources
Magnesium
Spinach, almonds, pumpkin seeds
Calcium
Yogurt, cheese, kale
Iron
Red meat, lentils, spinach
Zinc
Oysters, beef, chickpeas
Potassium
Banana, avocado, potato
Deficiency Signs
- Magnesium: Cramps, insomnia
- Calcium: Bone pain, tingling
- Iron: Fatigue, pale skin
- Zinc: Hair loss, low T
- Potassium: High BP, weakness
4 Mineral Mistakes
- Zero dark greens → magnesium crash
- High dairy, low greens → poor Ca:Mg ratio
- Cutting iron on cut → anemia
- Zero salt → potassium imbalance
FAQ
Do athletes need more minerals? Yes — +20–30% due to sweat loss.
Can I get all from food? Yes — 90% from whole foods.
References
- NIH 2025 Mineral RDAs
- Volpe SL (2015) JISSN
- Maughan RJ (2018) Br J Sports Med
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