Calcium Challenge Rules & Instructions If you have been wondering how to get more calcium into your diet, you are in luck. Just follow this procedure to start the calcium challenge. Each day, keep a tally of the mg of calcium consumed beside each family member’s name. The recommended mg for age and gender are found at the top of the chart. To find out how many mg  there are in the food you eat, visit: http://www.niams.nih.gov/health_info/bone/bone_health/nutrition/ Remember, your body needs ...