@trixiegirl - what I didn’t go into so as not to confuse everyone is the idea of oxalates. Many foods people consume that are high in calcium have oxalates in them and as your calculating your calcium consumption you are to subtract out those that are oxalate foods. Do your own research as to what oxalate foods are.

I agree that this is so confusing. I ate a plant-based diet 90% of the time and was woefully negligent on consuming the proper amounts of calcium and protein. Now I find out about antinutrients and everything I have been eating (beans, nuts, whole grains) interfere with calcium absorption. Yikes. If I remove all that food in my diet, I really don't know what else to eat. Regarding beans, most times I use canned beans and I read somewhere that canned beans are already cooked and processed (through canning) therefore antinutrients are minimal. But then again maybe they're not? I started eating cheese everyday for a food-based calcium source and found that my arthritis has flared-up significantly since. I wish there was an osteoporosis diet designed for optimal absorption of minerals and supplements. All these various recommendations are absolutely nerve-wracking: Don't take calcium and magnesium together, Don't take Vitamin D and Vitamin K together, etc. It's like a fulltime job trying to figure out what I'm going to eat, when I'm going to eat it, and how to space my supplements for maximum absorption.