Bone Health · Free Tool
Are you getting enough calcium?
A free, private calcium check from our Accredited Practising Dietitians. Add today’s foods to see your calcium against your target, with needs that rise after menopause and older age to protect your bones.
Calcium builds and maintains strong bones, and needs rise after menopause (women 51+) and in older age (men 71+), just as bone loss speeds up. Many Australians fall short. This free tool, built by our Accredited Practising Dietitians, gives you a quick, private snapshot of your day’s calcium against your target.
Check your calcium intake
Total calcium: 0 mg (0% of your 1000 mg/day target)
Low on calcium? Calcium needs are very individual and depend on your life stage. An Accredited Practising Dietitian can help you get there safely. See the booking options below.
Not there yet? Find recipes to boost your calcium →
Book a bone & nutrition consult
Prefer to book straight away? Book online with Ausclin →
Clinical-grade. Private by design.
Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
Why calcium matters more with age
Bone is living tissue that’s constantly renewed. After menopause, falling oestrogen speeds up bone loss, so the NHMRC lifts the calcium target for women 51+ (and men 71+) from 1000 mg to 1300 mg/day. Meeting it, alongside vitamin D, weight-bearing activity and not smoking, is one of the best things you can do for lifelong bone strength. This matters in perimenopause and menopause especially.
Good sources of calcium
Dairy (milk, yoghurt, cheese) is the richest everyday source, but you have options: fortified soy and plant milks, calcium-set tofu, canned salmon and sardines with the bones, Asian greens, almonds and tahini, and fortified cereals. Spreading these across the day makes your target far easier to reach. For a plan tailored to you, our dietitians can help.
Frequently asked questions
How much calcium do I need?
It depends on your life stage. NHMRC RDIs are about 1000 mg/day for most adults, rising to 1300 mg/day for women 51+ and men 71+ for bone health, and 1000 mg/day in pregnancy and breastfeeding. Choose your stage at the top of the calculator.
What about vitamin D?
Calcium and vitamin D work together, vitamin D helps you absorb calcium. This tool only tracks calcium; a dietitian or GP can check whether your vitamin D (mostly from sunlight) is also on track.
I don’t eat dairy, can I still get enough?
Yes. Fortified plant milks, calcium-set tofu, canned fish with bones, tahini, almonds and leafy greens all contribute. It takes a little planning, a dietitian can help you map it out. Get in touch.
Is my information private?
Yes, everything is calculated in your browser. Your food entries are never sent anywhere or stored. We only record anonymous, aggregate usage to improve the tool.
Can Ausclin help with bone health nutrition?
Absolutely, through menopause, ageing, or specific conditions. You can get in touch or book online.