Calcium Intake Calculator
Calculate your recommended daily calcium intake for bone health based on age, gender, and lifestyle factors.
Your Details
years
mg
Estimate from food and supplements
Your Calcium Status
slightly low
800mg / 1000mg recommended
🎯Recommended
1000mg
⚠️Upper Limit
2500mg
📊% of Goal
80%
💊Absorption Rate
30%
Calcium Gap
You need an additional 200mg of calcium daily. This equals about 0.7 cups of milk or equivalent dairy.
Tips for Better Absorption
- • Take calcium with vitamin D
- • Split doses (500mg max at once)
- • Avoid taking with iron supplements
- • Limit caffeine and sodium
Calcium-Rich Foods
| Food | Serving | Calcium (mg) |
|---|---|---|
| Yogurt (plain) | 1 cup | 415mg |
| Milk | 1 cup | 300mg |
| Cheddar Cheese | 1.5 oz | 307mg |
| Sardines (with bones) | 3 oz | 325mg |
| Fortified Tofu | 1/2 cup | 250mg |
| Kale (cooked) | 1 cup | 177mg |