Filipino calcium calculator: are you getting enough for your bones?

Estrogen helps keep bones strong. As it drops in perimenopause and after menopause, bone loss speeds up, which is why osteoporosis becomes more common in later life. Hormone therapy can prevent osteoporotic fractures, and The Menopause Society 2022 lists osteoporosis prevention as a reason some women continue it after 65 (NAMS 2022).

Calcium from food is one building block of bone health, alongside vitamin D, strength training and not smoking. The UP Manila symposium on menopause recommended strength training 2 to 3 times a week plus 150 minutes of activity a week (UP Manila).

1. Choose your age band.
2. Pick foods you ate today and how many servings: small fish eaten with bones (dilis, tuyo, sardinas), green leafy vegetables (malunggay, pechay, saluyot), soy (tokwa, taho), dairy (gatas, kesong puti, yogurt) and more.
3. See your total next to your daily target, with a simple bar.

Calcium values per serving are approximate figures for typical portions, not lab measurements of your food, and we are checking them against the FNRI Philippine Food Composition Tables. Serving sizes are typical household portions shown on screen, so you can adjust if your serving is bigger or smaller.

• At or above target: your food today covered the recommendation. One good day is not the whole story, so try a typical weekday and a weekend day.
• Below target: the calculator shows food swaps that would close the gap, such as adding dilis to rice or malunggay to tinola.
• Far below target most days: worth discussing with your doctor, who may suggest a supplement. For reference, a common calcium and vitamin D product costs ₱397.25 per bottle of 30 (Watsons). Prices checked October 2026.

The calculator does not measure your bone density or your fracture risk. It cannot tell you whether you need a supplement or medicine. More calcium is not always better, so do not add supplements on top of a diet that already meets the target without asking your doctor.

If you had early menopause, a previous fracture from a minor fall, low body weight, long-term steroid use, smoke, or have a parent who broke a hip, ask about a DXA scan. St. Luke's suggests discussing it at 50 and above or after a minor-fall fracture (St. Luke's). A spine and hip DXA costs ₱2,400 per scan (Exact Check). See the full bone density test guide.

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