Calcium Intake Calculator for Weight Loss

Here’s a table summarizing calcium intake recommendations for weight loss, along with general guidelines for adults:

Category	Recommended Calcium Intake	Food Sources	Potential Benefits for Weight Loss
Adults (19-50 years)	1,000 mg/day	Dairy (milk, yogurt, cheese), leafy greens, almonds	May support fat loss when combined with calorie-restricted diet
Adults (51+ years)	1,200 mg/day	Fortified cereals, tofu, sardines, fortified plant milks	Helps prevent fat accumulation and promotes muscle preservation
Pregnant/Lactating Women	1,000-1,300 mg/day	Calcium-fortified juices, seeds, broccoli	Supports metabolism and reduces fat gain during pregnancy
Weight Loss Benefits	–	Focus on low-fat dairy, plant-based calcium sources	Helps reduce fat absorption and increases fat metabolism
Calcium Supplementation	As directed by physician	Calcium carbonate, calcium citrate	May be necessary if dietary calcium intake is insufficient