Calcium tally.

Worked example

A woman aged 51 to 70 (RDA 1,200 mg) has 2 cups of nonfat milk (2 × 299 = 598 mg), one 8 oz plain low-fat yogurt (415 mg), a half cup of boiled spinach (123 mg) and a 500 mg calcium supplement. Total: 598 + 415 + 123 + 500 = 1,636 mg, which is 136% of the RDA. Her upper limit is 2,000 mg, so she is under it.

How it works

Total = sum of (servings × mg per serving) + other + supplement, compared with the RDA and the Tolerable Upper Intake Level (UL) for your group. RDAs: 700 mg at ages 1 to 3, 1,000 mg at 4 to 8, 1,300 mg at 9 to 18, 1,000 mg for adults 19 to 50 (men 51 to 70 also 1,000), 1,200 mg for women 51 to 70 and everyone over 70. ULs: 2,500 mg for ages 1 to 8, 3,000 mg for 9 to 18, 2,500 mg for 19 to 50, 2,000 mg from 51. This tool compares your total from food and supplements with the UL. Food amounts are the per-serving values in the fact sheet; real products vary, so check the label.

Sources (opened 2026-10-08): NIH Office of Dietary Supplements, Calcium: Fact Sheet for Health Professionals.

FAQ

How much calcium do I need per day?

For most adults 19 to 50 the RDA is 1,000 mg. Women 51 to 70 need 1,200 mg, and everyone over 70 needs 1,200 mg. Children 9 to 18 need 1,300 mg.

What is the calcium upper limit?

The Tolerable Upper Intake Level is 2,500 mg a day for adults 19 to 50 and 2,000 mg from age 51. For ages 9 to 18 it is 3,000 mg.

Should I count supplement calcium in elemental mg?

Yes. Enter the elemental calcium per day listed on the label, not the total weight of the compound or pill.

Can I rely on this to decide on a supplement?

No. It adds up the numbers you give it. Talk to a pharmacist or doctor before starting a supplement, especially if you take medication.

Take calcium and iron at different times, and compare your vitamin D units with the supplement label unit converter.