Thiamine Intake Calculator
Score daily vitamin B1 percent and gap from foods by stage.
What it does
Thiamine turns food into usable energy. Whole grains, pork, and legumes carry it, while heavy refined diets can run short at full calories.
The tool above scores the day. An adult woman target is 1.1 mg, so 0.8 mg reads 72.7 % with 0.3 mg more to find. Men target 1.2 mg, pregnancy 1.4 mg, kids 0.6 mg.
Grains decide most scores. Fortified cereals and whole wheat add steady B1, while sweets and white rice add little. Pork and lentils lift a low grain day fast.
Gaps close with one swap. A lentil soup lunch or a pork dinner covers 0.3 mg without touching the rest of the menu.
Weeks beat days. Parties, travel, and sick days swing any single tally, so average seven before acting.
How to use
- Pick life stage.
- Enter food thiamine in mg.
- Read target first.
- Read percent next.
- Read gap and add pork, lentils, or cereal.
- Score a week, not one meal.
Formula
- stage
- Life stage setting the target.
- food
- Thiamine from foods, in mg.
Targets follow NIH ODS recommended intakes. Food mg comes from labels or USDA FoodData entries summed for the day.
Worked example
Example: adult woman, 0.8 mg from food
Defaults: adult woman eating 0.8 mg. These are also the default values, so the page opens on this answer.
- Stage: adult woman, target 1.1 mg.
- Food: 0.8 mg from grains and pork.
- Share: 0.8 / 1.1 x 100 = 72.7 %.
- Gap: 1.1 - 0.8 = 0.3 mg more.
- Tool shows 1.1 mg, 72.7 %, 0.3 mg more.
Reference table
| Stage | Target | Example score |
|---|---|---|
| Child | 0.6 mg | 0.5 mg is 83.3 % |
| Teen | 0.9 mg | 0.7 mg is 77.8 % |
| Adult woman | 1.1 mg | 0.8 mg is 72.7 % |
| Adult man | 1.2 mg | 1.0 mg is 83.3 % |
Limits
- Intake scoring only, not medical advice.
- Labels vary by brand and fortification.
- Cooking losses shift real intake.
- High risk cases need labs, not math.
Common mistakes
- Scoring one snack instead of the day.
- Mixing mcg and mg on labels.
- Ignoring fortification on cereals.
- Counting alcohol calories as B1.
- Treating percent as a diagnosis.
Try it yourself
Quick checks. Answers sit tucked under each question.
Adult man eating 1.0 mg?
Target is 1.2 mg. Share is 1.0 / 1.2 x 100 = 83.3 %. Gap is 0.2 mg more.
Child eating 0.5 mg?
Target is 0.6 mg. Share is 0.5 / 0.6 x 100 = 83.3 %. Gap is 0.1 mg more.
Questions
How do I score my day?
Divide food mg by the stage target. Here 0.8 / 1.1 x 100 = 72.7 %.
What are the targets?
Kids 0.6 mg, teens 0.9 mg, men 1.2 mg, women 1.1 mg, pregnancy and breastfeeding 1.4 mg.
Which foods carry thiamine?
Pork, whole grains, legumes, and seeds. White rice and sweets add energy with little B1.
How do I close the gap?
Add a pork serving, lentils, or fortified cereal. Here 0.3 mg more closes the day.
Do refined grains score lower?
Yes. Refined grain diets score lower than whole grain ones at equal calories.
Does this diagnose deficiency?
No. Intake scoring only; nerve and heart signs need clinicians.