Check daily calcium intake.
Calcium arrives mostly in discrete servings — a glass of milk, a pot of yoghurt, a fortified plant drink — so counting servings and multiplying by their typical calcium content is more practical than weighing food. Fortified drinks are treated at 200 mg per serving, the level most manufacturers fortify to. Comparing the total with your target turns a vague worry into a specific number of servings.
Daily calcium total
Total mg = dairy servings x mg per serving + fortified servings x 200 mg + supplement mg; shortfall = target - total
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
Adults 19-50 are commonly advised around 1000 mg a day, rising to about 1200 mg for women over 50 and everyone over 70, and 1300 mg for teenagers. Set the target field to match your own guidance.
Around 300 mg for a 250 ml glass of milk or a 200 g pot of yoghurt, 200 mg for a 30 g piece of hard cheese and roughly 120 mg for a serving of cooked greens like kale.
No. Total intake above roughly 2000-2500 mg a day from food plus supplements offers no extra benefit and is associated with kidney stones, so the shortfall figure is the useful one, not maximising the total.