Calcium Intake Calculator
Daily Calcium Intake Calculator
Enter the number of servings you consume daily:
Looking after your bones starts with giving your body the nutrients it needs every day. Keeping an eye on your mineral intake can be a simple way to see whether your usual meals are providing enough of the key nutrients needed to support strong, healthy bones.
This tool gives you an easy way to look at your everyday eating habits. Choose the foods you regularly enjoy and you can get a better idea of where your diet is meeting your needs and where there may be room for a little improvement. It can also help you find simple, nutritious foods to add to your meals.
From leafy green vegetables and fortified cereals to milk, yoghurt and cheese, there are plenty of everyday choices that can contribute to a balanced diet. You don’t need to change everything at once. Small, consistent choices can add up over time and help support your bones as you get older.
Recommended Dietary Allowances (RDAs)
| Life stage | Recommended amount (mg) |
|---|---|
| Children (1–3 years) | 700 mg |
| Children (4–8 years) | 1,000 mg |
| Children and teenagers (9–18 years) | 1,300 mg |
| Adults (19–50 years) | 1,000 mg |
| Men (51–70 years) | 1,000 mg |
| Women (51–70 years) | 1,200 mg |
| Adults aged 71 and over | 1,200 mg |
These figures can be a useful guide, but everyone’s nutritional needs are different. If you’re concerned about your diet or have a health condition that affects your nutrition, it’s worth speaking with a GP or registered dietitian for personalised advice.