Daily Calcium Requirements by Age & Life Stage – Calcium RDA/ RDI

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Daily calcium requirements by age and life stage showing calcium RDA and RDI recommendations for children, adults, pregnancy and older adults.

Written by Sascha Beck, BHSc (Nat), Dip Arom. Australian-qualified naturopath and
aromatherapist with a double major in nutrition and herbal medicine.

How much calcium per day?

How much calcium per day do you need? The answer depends on your age, sex and life stage. This guide explains the daily calcium requirement by age, including recommendations for infants, children, adults, pregnancy, lactation and older adults.

Once you know how much calcium you need, see our 100+ Calcium Rich Foods: Highest Calcium Foods Ranked by Weight & Serving Size guide to discover which foods provide the most calcium per serving and per 100 g.

Daily Calcium Requirements by Age: Similarities & Differences

What the United States, Australia & New Zealand and Japan Agree On

Infants use an AI (Adequate Intake) rather than an EAR, RDA or RDI.
Teenagers have higher calcium requirements than younger children and most adults.
Pregnancy and lactation do not increase calcium recommendations above those for women of the same age.
Calcium requirements vary by age and life stage.

Key Differences in Daily Calcium Requirements

Japan recommends substantially lower calcium intakes than the United States and Australia/New Zealand.
In the United States and Australia/New Zealand, females generally have the same or higher calcium requirements than males. In Japan, females generally have lower calcium requirements than males.
Australia/New Zealand and the United States increase calcium recommendations for older adults, particularly women over 50 years and adults over 70 years. Japan takes a different approach, with recommended calcium intakes decreasing after age 75 years.
Calcium requirements for older adults differ substantially between countries. Australia/New Zealand recommends 1,300 mg/day for women aged 51–70 years and for both men and women over 70 years, while the United States recommends 1,200 mg/day for the same groups. In contrast, Japan recommends 625 mg/day for women over 75 years and 733 mg/day for men over 75 years.

Calcium RDA/RDI Examples:

US women aged 19–50 years: 1,000 mg/day
Australia/NZ women aged 19–50 years: 1,000 mg/day
Japan women aged 18–29 years: 666 mg/day and 30–49 years: 663 mg/day

US men aged 19–50 years: 1,000 mg/day
Australia/NZ men aged 19–50 years: 1,000 mg/day
Japan men aged 18–29 years: 778 mg/day and 30–49 years: 753 mg/day

For the content in this article RDA (Recommended Dietary Allowance), a term used in the United States and Japan, has the equivalent meaning as RDI (Recommended Dietary Intake), a term used in Australia and New Zealand.

⚠️ Note: A dash (—) in the UL column indicates that an Upper Level of Intake (UL) has not been established, not that unlimited calcium intake is considered safe.

For infants, an AI (Adequate Intake) is used instead of an EAR, RDA or RDI in the United States, Australia/New Zealand and Japan because there is insufficient evidence to establish an EAR and calculate a recommended intake from it. An em dash (—) indicates that a value has not been established.

Reference Values

AI – Adequate Intake
EAR – Estimated Average Requirement
RDA – Recommended Dietary Allowance (United States & Japan)
RDI – Recommended Dietary Intake (Australia & New Zealand)
⚠️UL – Upper Level of Intake (Tolerable Upper Intake Level). Maximum daily intake unlikely to cause adverse health effects. [1]

How much Calcium per day?

Calcium Dietary Reference Intakes by Life Stage
~ United States

The following table shows the Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA) and Upper Limit (UL) for calcium in the United States. Infants use an Adequate Intake (AI) instead of an EAR or RDA.

Age	Male EAR mg/day	Male RDA mg/day	Female EAR mg/day	Female RDA mg/day	⚠️UL mg/day
Infants (AI)
0–6 months	—	AI – 200 mg	—	AI – 200 mg	1,000 mg
7–12 months	—	AI – 260 mg	—	AI – 260 mg	1,500 mg
Children & Adolescents
1–3 years	500 mg	700 mg	500 mg	700 mg	2,500 mg
4–8 years	800 mg	1,000 mg	800 mg	1,000 mg	2,500 mg
9–13 years	1,100 mg	1,300 mg	1,100 mg	1,300 mg	3,000 mg
14–18 years	1,100 mg	1,300 mg	1,100 mg	1,300 mg	3,000 mg
Adults
19–30 years	800 mg	1,000 mg	800 mg	1,000 mg	2,500 mg
31–50 years	800 mg	1,000 mg	800 mg	1,000 mg	2,500 mg
51–70 years	800 mg	1,000 mg	1,000 mg	1,200 mg	2,000 mg
>70 years	1,000 mg	1,200 mg	1,000 mg	1,200 mg	2,000 mg

[6]

Pregnancy & Lactation – United States

Age	Female EAR mg/day	Female RDA mg/day	⚠️ UL mg/day
Pregnancy
14–18 years	1,100 mg	1,300 mg	3,000 mg
19–30 years	800 mg	1,000 mg	2,500 mg
31–50 years	800 mg	1,000 mg	2,500 mg
Lactation
14–18 years	1,100 mg	1,300 mg	3,000 mg
19–30 years	800 mg	1,000 mg	2,500 mg
31–50 years	800 mg	1,000 mg	2,500 mg

[6]

Calcium Dietary Reference Intakes by Life Stage
~ Australia & New Zealand

Age	Male EAR mg/day	Male RDI mg/day	Female EAR mg/day	Female RDI mg/day	⚠️ UL mg/day
Infants (AI)
0–6 months	—	AI – 210 mg	—	AI – 210 mg	Not possible to establish
7–12 months	—	AI – 270 mg	—	AI – 270 mg	Not possible to establish
Children & Adolescents
1–3 years	360 mg	500 mg	360 mg	500 mg	2,500 mg
4–8 years	520 mg	700 mg	520 mg	700 mg	2,500 mg
9–11 years	800 mg	1,000 mg	800 mg	1,000 mg	2,500 mg
12–13 years	1,050 mg	1,300 mg	1,050 mg	1,300 mg	2,500 mg
14–18 years	1,050 mg	1,300 mg	1,050 mg	1,300 mg	2,500 mg
Adults
19–30 years	840 mg	1,000 mg	840 mg	1,000 mg	2,500 mg
31–50 years	840 mg	1,000 mg	840 mg	1,000 mg	2,500 mg
51–70 years	840 mg	1,000 mg	1,100 mg	1,300 mg	2,500 mg
>70 years	1,100 mg	1,300 mg	1,100 mg	1,300 mg	2,500 mg

[3, 4]

Pregnancy & Lactation – Australia & New Zealand

Age	Female EAR mg/day	Female RDI mg/day	⚠️ UL mg/day
Pregnancy
14–18 years	1,050 mg	1,300 mg	2,500 mg
19–30 years	840 mg	1,000 mg	2,500 mg
31–50 years	840 mg	1,000 mg	2,500 mg
Lactation
14–18 years	1,050 mg	1,300 mg	2,500 mg
19–30 years	840 mg	1,000 mg	2,500 mg
31–50 years	840 mg	1,000 mg	2,500 mg

[3, 4]

ライフステージ別カルシウム食事摂取基準・日本
Calcium Dietary Reference Intakes by Life Stage
~ Japan

年齢（歳） Age	男性 Male 推定平均必要量 EAR mg/day	男性 Male 推奨量 RDA mg/day	女性 Female 推定平均必要量 EAR mg/day	女性 Female 推奨量 RDA mg/day	耐容上限量 Upper Limit ⚠️ UL mg/day
乳児（目安量） – Infants (AI)
0〜5 か月児 0–5 months	—	AI – 200 mg	—	AI – 200 mg	—
6〜11 か月児 6–11 months	—	AI – 250 mg	—	AI – 250 mg	—
小児 – Children & Adolescents
1〜2 歳 1–2 years	357 mg	428 mg	346 mg	415 mg	—
3〜5 歳 3–5 years	489 mg	587 mg	444 mg	532 mg	—
6〜7 歳 6–7 years	487 mg	585 mg	448 mg	538 mg	—
8〜9 歳 8–9 years	538 mg	645 mg	625 mg	750 mg	—
10〜11 歳 10–11 years	590 mg	708 mg	610 mg	732 mg	—
12〜14 歳 12–14 years	826 mg	991 mg	677 mg	812 mg	—
15〜17 歳 15–17 years	670 mg	804 mg	561 mg	673 mg	—
成人 – Adults
18〜29 歳 18–29 years	648 mg	778 mg	555 mg	666 mg	2,500 mg
30〜49 歳 30–49 years	627 mg	753 mg	552 mg	663 mg	2,500 mg
50〜64 歳 50–64 years	621 mg	746 mg	558 mg	669 mg	2,500 mg
65〜74 歳 65–74 years	637 mg	764 mg	547 mg	656 mg	2,500 mg
>75 years 高齢者	611 mg	733 mg	521 mg	625 mg	2,500 mg

[5]

妊婦・授乳婦のカルシウム推奨量 – Pregnancy & Lactation

年齢（歳） Age	女性 Female 推定平均必要量 EAR mg/day	女性 Female 推奨量 RDA mg/day	耐容上限量 Upper Limit ⚠️ UL mg/day
妊婦 – Pregnancy
15〜17 歳 15–17 years	561 mg	673 mg	—
18〜29 歳 18–29 years	555 mg	666 mg	—
30〜49 歳 30–49 years	552 mg	663 mg	—
授乳婦 – Lactation
15〜17 歳 15–17 years	561 mg	673 mg	—
18〜29 歳 18–29 years	555 mg	666 mg	—
30〜49 歳 30–49 years	552 mg	663 mg	—

[5]

Now that you’ve seen how calcium recommendations vary between the United States, Australia/New Zealand and Japan, explore our 100+ Calcium Rich Foods guide to compare more than 100 foods ranked by calcium content per serving and per 100 g.

What Do RDA, RDI, AI, EAR and UL Mean?

Australia and New Zealand use the term Recommended Dietary Intake (RDI), while Japan and the United States use Recommended Dietary Allowance (RDA). Although the terminology differs, both represent intake levels intended to meet the needs of nearly all healthy individuals in a population.

RDA (Recommended Dietary Allowance):

Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.[1] (Used in the United States and Japan).

RDI (Recommended Dietary Intake):

The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group. For individuals: Usual intake at or above this level has a low probability of inadequacy. For groups: Do not use to assess intakes of groups. [2] (Used Australia and New Zealand).

AI (Adequate Intake):

Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA. [1] Australia & New Zealand: (Used when an RDI cannot be determined.) The average daily nutrient intake level based on observed or experimentally-determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate. For individuals: Usual intake at or above this level has a low probability of inadequacy. When the AI is based on median intakes of healthy populations, this assessment is made with less confidence. For groups: Mean usual intake at or above this level implies a low prevalence of inadequate intakes. When the AI is based on median intakes of healthy populations, this assessment is made with less confidence.[2]

EAR (Estimated Average Requirement):

Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals. [1] Australia & New Zealand: A daily nutrient level estimated to meet the requirements of half the healthy individuals in a particular life stage and gender group. For individuals: Use to examine the probability that usual intake is inadequate. For groups: Use to estimate the prevalence of inadequate intakes within a group.[2]

⚠️UL (Tolerable Upper Intake Level):

United States: Maximum daily intake unlikely to cause adverse health effects. [1] Australia & New Zealand: Upper Level of Intake: The highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects increases. For individuals: Usual intake above this level may place an individual at risk of adverse effects from excessive nutrient intake. For groups: Use to estimate the percentage of the population at potential risk of adverse effects from excessive nutrient intake. [2]

Meeting your calcium requirements is easiest when you regularly include calcium-rich foods in your diet. Our 100+ Calcium Rich Foods: Highest Calcium Foods Ranked by Weight & Serving Size guide can help you choose foods that fit your preferences and calcium needs.

References:

Dietary Reference Intake Definitions
[1] U.S. Department of Health and Human Services, National Institutes of Health (NIH). (n.d.). Nutrient Recommendations and Databases. Retrieved June 8, 2026, from https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx

[2] Australian Government, National Health and Medical Research Council (NHMRC). (n.d.). Nutrient Reference Values for Australia and New Zealand – Introduction. Retrieved June 8, 2026, from https://www.eatforhealth.gov.au/nutrient-reference-values/introduction

Australia & New Zealand Calcium Reference Values:
[3] Australian Government, National Health and Medical Research Council (NHMRC). (n.d.). Nutrient Reference Values for Australia and New Zealand – Calcium. Retrieved June 8, 2026, from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium

[4] National Health and Medical Research Council (NHMRC). (2006). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Retrieved June 8, 2026, from https://www.nhmrc.gov.au/about-us/publications/nutrient-reference-values-australia-and-new-zealand-including-recommended-dietary-intakes

Japan Dietary Reference Intakes for Calcium:
[5] 厚生労働省. 「日本人の食事摂取基準（2025年版）」策定検討会報告書. 2024. https://www.mhlw.go.jp/stf/newpage_44138.html （2026年6月8日参照）.

In English:
[5] Ministry of Health, Labour and Welfare (MHLW). (2024). Japanese Dietary Reference Intakes (2025 Edition): Report of the Study Group for the Development of the Dietary Reference Intakes for Japanese (日本人の食事摂取基準（2025年版）策定検討会報告書). Retrieved June 8, 2026, from https://www.mhlw.go.jp/stf/newpage_44138.html

United States Dietary Reference Intakes for Calcium:
[6] Institute of Medicine. (2011). Summary. In Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press; National Center for Biotechnology Information. Retrieved June 10, 2026, from https://www.ncbi.nlm.nih.gov/books/NBK56050/

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