Calcium Intake Calculator

Enter servings of common calcium-rich foods to estimate daily calcium intake and see how it compares to general daily recommendations for adults.

Last updated: 2026-07-09

Calcium is essential for bone health, muscle function, nerve signaling, and — for kidney stone formers — binding oxalate in the gut at meals. Getting enough calcium from food is one of the safest ways to support both bones and stone prevention.

Enter how many servings of each food you had today.

Estimate Daily Calcium

Milk (1 cup)
~300 mg per serving
Yogurt (1 cup)
~300 mg per serving
Cheese (1 oz)
~200 mg per serving
Cottage cheese (1 cup)
~200 mg per serving
Fortified plant milk (1 cup)
~300 mg per serving
Fortified orange juice (1 cup)
~300 mg per serving
Sardines with bones (3 oz)
~325 mg per serving
Canned salmon with bones (3 oz)
~180 mg per serving
Calcium-set tofu (½ cup)
~250 mg per serving
Cooked kale (1 cup)
~95 mg per serving
Broccoli (1 cup)
~60 mg per serving
Almonds (1 oz)
~75 mg per serving
Chia seeds (2 tbsp)
~180 mg per serving
White beans (1 cup cooked)
~160 mg per serving
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Frequently Asked Questions

What is the daily calcium target?+
General U.S. guidelines suggest 1,000 mg/day for most adults and 1,200 mg/day for women 51+ and men 71+.
Do supplements count here?+
No — this tool estimates calcium from food only. Food-first calcium tends to be safest, especially for people with kidney stones.
Can too much calcium cause stones?+
Very low or very high calcium intake can raise stone risk. Food-based intake in the recommended range is generally protective for stone formers.
What about lactose intolerance?+
Plant milks, fortified juices, calcium-set tofu, sardines with bones, and leafy greens can help you hit targets without dairy.

Medical Disclaimer

This article is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult your physician, registered dietitian, or other qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes.

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