Worksheet to Estimate Total Daily Calcium Intake
This worksheet will help you estimate the amount of calcium you typically consume each day. The preferred way to get adequate calcium is through a healthy, well-balanced diet.
STEP 1: Estimate the calcium in your daily diet.
- For each dietary source of calcium, fill in the number of servings per day you usually eat.
- If a dietary source of calcium is consumed daily: Multiply number of servings per day X calcium content (mg per serving) = calcium (mg/day) or use table on back to determine calcium (mg/day).
- If a dietary source of calcium is consumed weekly rather than daily: Multiply number of servings per week X calcium content (mg per serving) and divide by 7 (days/week) = calcium (mg/day) or use the table on back to determine calcium (mg/day).
| Dietary Sources of Calcium |
Number of Servings per day |
Calcium Content (mg per serving) |
Calcium Intake (mg per day) |
|---|---|---|---|
| Milk (8oz) | _______________ | X 300 | ____________ |
| Include fat-free, lowfat, reduced fat, whole, lactose-reduced milk, chocolate milk, buttermilk, goat milk, fortified soymilk and fortified rice drink. Include milk used in cooking, creamed soups, cereals, puddings, and other foods. | |||
| Yogurt (8oz) | _______________ | X 350 | +____________ |
| Cheese and Mixed Cheese Dishes | _______________ | X 200 | +____________ |
| One serving equals 1 ounce, 1 slice, or 1.5" cube hard cheese, 1/3 cup ricotta cheese or yogurt cheese, 1 cup fortified cottage cheese (not regular cottage cheese), 1 cup mixed cheese dishes (macaroni and cheese, cheese soufflé, lasagna, manicotti, ziti, quiche), 1 slice pizza. | |||
| Calcium-Fortified Foods: | |||
| Calcium-Fortified Juice (8oz) | _______________ | X 350 | +____________ |
| Calcium-Fortified Cereal, Breakfast Bars, etc* | _______________ | X 250 | +____________ |
| One serving of cereal containing 25% DV (Daily Value) for calcium, 2 fortified waffles or 1 fortified cereal bar. | |||
| Calcium from other dietary sources | + 250 | ||
| (Note: 250mg is the average calcium intake from non-dairy, non-fortified foods) | |||
| Estimated Daily Dietary Calcium in Your Diet = (Add all the above) | =___________ | ||
| *The calcium content (mg per serving) may vary from 10% to 100% of the calcium DV, depending upon the brand and the amount of calcium added. Be sure to read food labels. | |||
Table to Determine Calcium Intake (mg/day from Dietary Sources)
Based on the number of food servings consumed (per day or per week) and the calcium content (mg/serving).
| Number of Servings | 200 | 250 | 300 | 350 |
|---|---|---|---|---|
| 1/Week | 30 | 35 | 45 | 50 |
| 2/Week | 60 | 70 | 85 | 100 |
| 3/Week | 85 | 105 | 130 | 150 |
| 4/Week | 115 | 145 | 170 | 200 |
| 5/Week | 145 | 180 | 215 | 250 |
| 6/Week | 170 | 215 | 260 | 300 |
| .5/day | 100 | 125 | 150 | 175 |
| 1/day | 200 | 250 | 300 | 350 |
| 1.5/day | 300 | 375 | 450 | 525 |
| 2/day | 400 | 500 | 600 | 700 |
| 2.5/day | 500 | 625 | 750 | 875 |
| 3/day | 600 | 750 | 900 | 1050 |
| 3.5/day | 700 | 875 | 1050 | 1325 |
| 4/day | 800 | 1000 | 1200 | 1400 |
| 4.5/day | 900 | 1125 | 1350 | 1575 |
| 5/day | 1000 | 1250 | 1500 | 1750 |
STEP 2: Estimate your total daily calcium intake: (add 1 + 2)
| 1. Estimated Daily Dietary Calcium (from above) | __________ | mg |
| 2. Calcium from calcium supplement(s) | +_________ | mg |
| Estimated Total Daily Calcium Intake | +_________ | mg |
STEP 3: Know your Daily Recommended Intake (DRI) for calcium:
It is recommended that healthy individuals, including pregnant or breastfeeding women, consume the following total daily calcium intakes (from diet and including supplements if necessary) to help achieve healthy bones throughout life.
| Ages 4-8 (800mg) |
Ages 9-18 (1300mg) |
Ages 19-50 (1000mg) |
Ages 51 and older (1200) |
STEP 4: Meet the recommendations for calcium:
If you typically consume less calcium than recommended, first try to increase the calcium in your diet. There are many calcium-rich foods to help you meet your calcium needs. For more information, refer to "Using the Food Pyramid to Help You Get Enough Calcium". If it is difficult for you to select enough calcium from dietary sources alone, speak to your medical professional about taking a calcium supplement. If you need information about calcium supplements, refer to "Commonly Asked Questions about Calcium Supplements". It is important not to consume more than 2500mg of calcium per day; high calcium intakes on a regular basis may be harmful. See "Calcium and Healthy Bones".
(c) Helen Hayes Hospital/NYS Department of Health - 11/03
