Molybdenum Intake Calculator
Score daily molybdenum percent and gap from foods by stage.
What it does
Molybdenum helps enzymes work in tiny amounts. Legumes, grains, and nuts carry it past targets easily.
The tool above scores the day. An adult woman target is 45 mcg, so 35 mcg reads 77.8 % with 10 mcg more to find.
Legumes lead every score. Lentils, peas, and beans stack molybdenum fast, with grains behind.
Gaps stay rare. Varied diets with any legumes cover needs without notice.
Weeks beat days. Travel and skipped meals swing any single tally, so average seven.
How to use
- Pick life stage.
- Enter food molybdenum in mcg.
- Read target first.
- Read percent next.
- Read gap and add legumes.
- Score a week, not one meal.
Formula
- stage
- Life stage setting the target.
- food
- Molybdenum from foods, in mcg.
Targets follow NIH ODS recommended intakes. Food mcg comes from labels or USDA FoodData entries summed for the day.
Worked example
Example: adult woman, 35 mcg from food
Defaults: adult woman eating 35 mcg. These are also the default values, so the page opens on this answer.
- Stage: adult woman, target 45 mcg.
- Food: 35 mcg from grains and legumes.
- Share: 35 / 45 x 100 = 77.8 %.
- Gap: 45 - 35 = 10 mcg more.
- Tool shows 45 mcg, 77.8 %, 10 mcg more.
Reference table
| Stage | Target | Example score |
|---|---|---|
| Child | 22 mcg | 18 mcg is 81.8 % |
| Adult woman | 45 mcg | 35 mcg is 77.8 % |
| Pregnancy | 50 mcg | 40 mcg is 80 % |
| Adult man | 45 mcg | 40 mcg is 88.9 % |
Limits
- Intake scoring only, not medical advice.
- Labels vary by brand.
- Soil shifts crop content.
- Symptoms need clinicians, not math.
Common mistakes
- Scoring one snack instead of the day.
- No legumes ever eaten.
- Mixing mcg and mg on labels.
- Supplement stacking blindly.
- Treating percent as a diagnosis.
Try it yourself
Quick checks. Answers sit tucked under each question.
Adult man eating 40 mcg?
Target is 45 mcg. Share is 40 / 45 x 100 = 88.9 %. Gap is 5 mcg more.
Child eating 18 mcg?
Target is 22 mcg. Share is 18 / 22 x 100 = 81.8 %. Gap is 4 mcg more.
Questions
How do I score my day?
Divide food mcg by the stage target. Here 35 / 45 x 100 = 77.8 %.
What are the targets?
Kids 22 mcg, teens 43 mcg, adults 45 mcg, pregnancy and breastfeeding 50 mcg.
Which foods carry molybdenum?
Legumes, grains, and nuts. A lentil bowl with grains covers the day.
How do I close the gap?
Add lentils, peas, or whole grains. Here 10 mcg more closes the day.
Do gaps happen often?
Rarely, since legumes and grains spread it widely.
Does this diagnose deficiency?
No. Intake scoring only; rare deficiency needs clinicians.