Daily needs vary by age and sex, but many adults target about 1,000 mg/day, and some groups may need around 1,200 mg/day. Reaching the target requires menu design. A practical skeleton: breakfast with yogurt/milk/kefir (or a calcium-fortified alternative), plus oats and fruit. At lunch/dinner include legumes + greens + whole grains; use nuts or a small tahini portion as a snack. Adding canned fish with edible bones a few times weekly can make the target easier. If you avoid dairy, fortified products can be decisive—check labels for calcium content. Vitamin D adequacy strongly influences absorption. Spreading calcium across the day is often better than “loading” it into one meal for both absorption and tolerance. If you have kidney disease, stone history, or complex medications, personalize targets with clinical guidance.