免费钙需求计算器
计算每日钙元素推荐摄入量，维护骨骼健康。
years
servings
Recommended Calcium
1,000 mg/day
Calcium from Dairy600 mg
Remaining to Fill400 mg
Recommended Calcium vs Age
公式
Calcium Requirements by Age
Calcium is critical for bone health, nerve function, and muscle contraction.
RDA Table
One serving of dairy provides roughly 300 mg of calcium.
计算示例
A 35-year-old who consumes 2 dairy servings per day.
- 01RDA for age 19-50 = 1,000 mg
- 02Calcium from 2 dairy servings = 2 x 300 = 600 mg
- 03Remaining gap = 1,000 - 600 = 400 mg
常见问题
How much calcium do adults need?
Most adults aged 19-50 need 1,000 mg daily. Those over 50 need 1,200 mg. Teenagers need the most at 1,300 mg.
Can I get enough calcium without dairy?
Yes. Fortified plant milks, tofu, kale, broccoli, almonds, and canned sardines are good non-dairy calcium sources.
Is it possible to take too much calcium?
Yes. The upper limit is 2,000-2,500 mg per day. Excessive calcium can increase kidney stone risk.
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