How this tool works
Calcium and vitamin D work together to support your bones. This calculator shows how much of each the National Institutes of Health (NIH) Office of Dietary Supplements recommends for your age and sex, along with the upper limits.
You enter your sex and age. The tool looks up your Recommended Dietary Allowance (RDA) from the table below. It also shows the upper limit, which is the most you should get per day from all sources combined unless your doctor advises otherwise.
| Group | Calcium RDA | Vitamin D RDA |
|---|---|---|
| Men 51–70 | 1,000 mg | 600 IU (15 mcg) |
| Women 51–70 | 1,200 mg | 600 IU (15 mcg) |
| Men 71+ | 1,200 mg | 800 IU (20 mcg) |
| Women 71+ | 1,200 mg | 800 IU (20 mcg) |
Upper limits for adults 51 and older: 2,000 mg of calcium a day and 4,000 IU (100 mcg) of vitamin D a day.
Estimating your calcium intake
If you like, you can enter how many servings of dairy or fortified foods you have on a typical day. The tool counts each cup of milk, yogurt or fortified plant milk as about 300 mg of calcium. It multiplies your servings by 300 and compares the total with your RDA, so you can see roughly how much would need to come from other foods.
A worked example
A 72-year-old woman has a cup of milk with breakfast and a cup of yogurt at lunch, so she enters 2 servings.
- Her calcium RDA: 1,200 mg; vitamin D RDA: 800 IU
- Estimated calcium from servings: 2 × 300 = 600 mg
- Remaining toward the RDA: 1,200 − 600 = 600 mg
That remaining 600 mg could come from other foods, such as canned sardines or salmon with bones, tofu made with calcium, fortified juices, kale or broccoli. Our guide to calcium and vitamin D after 50 has more food ideas.
Limits of this tool
The 300 mg figure is a rounded average; actual amounts vary by product, so check the Nutrition Facts label. The estimate only counts the servings you enter and leaves out calcium from other foods and from any supplements you take. The tool does not estimate vitamin D from food or sunlight, and it cannot tell you whether you have a deficiency. Only a blood test ordered by your doctor can do that.
When to talk to your doctor
Before taking any calcium or vitamin D supplement, talk with your doctor or pharmacist, since supplements can interact with some medicines and adding them to food can push you over the upper limit. Ask about bone health if you have had a fracture from a minor fall or have risk factors for osteoporosis. Medicare covers bone mass measurement every 24 months for people at risk; our Medicare screenings checker can show whether it may apply to you.
Frequently asked questions
Why do women need more calcium than men in their 50s and 60s?
The NIH sets the calcium RDA at 1,200 mg for women from age 51, while men reach that level at age 71. Before then, men's RDA is 1,000 mg.
What does IU mean?
IU stands for international units. Vitamin D is often listed in both IU and micrograms (mcg); 600 IU equals 15 mcg and 800 IU equals 20 mcg.
Can I get too much calcium or vitamin D?
Yes. The upper limits for adults 51 and older are 2,000 mg of calcium and 4,000 IU of vitamin D a day from all sources. Going above them is usually linked to supplements rather than food.
Do plant milks have as much calcium as cow's milk?
Only if they are fortified, and amounts vary by brand. Check the label and shake the carton, since added calcium can settle at the bottom.
Sources
Want the full picture? Read our guide: Calcium and Vitamin D After 50: Daily Amounts and Food Sources.
Read the guideThis tool gives general information for education only. It does not diagnose any condition or replace advice from your doctor, nurse or pharmacist. In an emergency call 911. See our medical disclaimer and sources.