Bone Health Guide
Daily Calcium Intake Guide for Better Bone Health
Most adults ages 19 to 50 need 1,000 mg of calcium per day. Women ages 51 to 70 and all adults over 70 generally need 1,200 mg, although individual needs can vary.
By Bonely Editorial Team | Published May 8, 2026 | Reviewed June 29, 2026
How much calcium do adults need?
The NIH Office of Dietary Supplements lists 1,000 mg daily for adults ages 19 to 50 and men ages 51 to 70. It lists 1,200 mg daily for women ages 51 to 70 and all adults older than 70.
For personal recommendations, always consult a qualified healthcare professional.
Calcium-rich foods to include
These example values come from the NIH Office of Dietary Supplements. Actual calcium content can vary by brand, preparation, and fortification, so use the product nutrition label when logging packaged food.
| Food | Serving | Approx. Calcium |
|---|---|---|
| Plain low-fat yogurt | 8 oz | 415 mg |
| Calcium-fortified orange juice | 1 cup | 349 mg |
| Sardines, canned in oil with bones | 3 oz | 325 mg |
| Nonfat milk | 1 cup | 299 mg |
| Calcium-fortified soymilk | 1 cup | 299 mg |
| Firm tofu made with calcium sulfate | 1/2 cup | 253 mg |
| Fresh kale, cooked | 1 cup | 94 mg |
How to stay consistent with calcium intake
- Set one realistic daily goal and track it every day.
- Use reminders near meals when intake is easiest to forget.
- Review weekly trends to identify and improve low-intake days.
- Keep frequent foods saved for faster logging in Bonely.
FAQ
Can I improve bone health with food habits alone?
Food habits are important, but bone health can also depend on exercise, vitamin D, and medical context. For personalized guidance, consult your doctor.
Should I track calcium every day?
Tracking can help you compare food intake with a chosen daily target, but it cannot diagnose calcium status or replace advice from a qualified healthcare professional.
Sources and editorial note
Bonely Editorial Team reviewed this guide against current U.S. National Institutes of Health resources.
- NIH Office of Dietary Supplements: Calcium Fact Sheet for Health Professionals
- NIAMS: Bone Health and Osteoporosis
This guide is for general education only. Bonely does not provide medical advice, diagnose calcium deficiency, or recommend treatment. Ask a qualified healthcare professional about your individual needs.
Track this guide in Bonely
Turn these recommendations into a daily routine with quick logging, reminders, and trend insights.