Calcium Intake Calculator for Bone Density

Age Gender Activity Level

Age Group	Recommended Daily Calcium Intake	Sources of Calcium	Factors Influencing Absorption
Children (1-3 years)	700 mg/day	Dairy (milk, yogurt), broccoli, fortified orange juice	Vitamin D levels, Phytates (in whole grains), Oxalates (in spinach)
Children (4-8 years)	1,000 mg/day	Cheese, tofu, almonds, fortified cereals	Protein intake, Phytates, Oxalates
Adolescents (9-18 years)	1,300 mg/day	Dairy, leafy greens, fish with bones (sardines, salmon)	Vitamin D, Hormonal changes (puberty)
Adults (19-50 years)	1,000 mg/day	Cheese, almonds, kale, fortified plant milks	Vitamin D, Phytates, caffeine consumption
Women (51+ years)	1,200 mg/day	Dairy, fortified plant milks, leafy greens	Estrogen levels, Vitamin D, caffeine, smoking
Men (51-70 years)	1,000 mg/day	Dairy, fish, fortified cereals, almonds	Vitamin D, Physical activity
Men (71+ years)	1,200 mg/day	Dairy, leafy greens, fortified orange juice	Vitamin D, Vitamin K, magnesium intake
Pregnant/Breastfeeding Women	1,000-1,300 mg/day	Dairy, fortified juices, leafy greens	Hormonal shifts, Vitamin D levels

Vitamin D is crucial for calcium absorption, so adequate sun exposure or supplements might be necessary.
Physical Activity (especially weight-bearing exercises) is key for maintaining bone density.
Caffeine and Alcohol can reduce calcium absorption, so their intake should be monitored.
Supplementation is advised if dietary intake is insufficient, but consult with a healthcare provider for proper dosing.