Calcium Intake Calculator
Find your recommended daily calcium intake based on age and gender.
Includes food sources to help you meet your calcium needs.
Your data stays in your browser. We do not store, collect, or transmit any information you enter.
Recommended Daily Calcium
Daily calcium needs vary by age and gender, based on recommendations from the National Institutes of Health (NIH).
Recommended Daily Allowance (RDA):
| Age Group | Male | Female |
|---|---|---|
| 1–3 years | 700 mg | 700 mg |
| 4–8 years | 1,000 mg | 1,000 mg |
| 9–13 years | 1,300 mg | 1,300 mg |
| 14–18 years | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg |
| 71+ years | 1,200 mg | 1,200 mg |
Top calcium-rich foods:
- Yogurt (8 oz): ~415 mg
- Milk (8 oz): ~300 mg
- Cheese (1.5 oz cheddar): ~305 mg
- Sardines (3 oz, with bones): ~325 mg
- Fortified orange juice (8 oz): ~350 mg
- Tofu (firm, ½ cup): ~250 mg
- Kale (1 cup, cooked): ~180 mg
Upper limit: Do not exceed 2,000–2,500 mg/day from all sources (food + supplements).