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Most adults do well with 1–3 cup-equivalents of dairy each day; set the amount by your calories, protein needs, and calcium targets.

For daily milk intake for adults, 1 to 3 cups (240–720 mL) fits most diets, guided by total dairy targets and personal needs.

Teens typically need about 3 cups of dairy equivalents daily—milk or fortified soy—to meet calcium and vitamin D goals.

For a 12-year-old, plan about 3 cup-equivalents of dairy per day, with 1–2 cups from milk and the rest from yogurt or cheese.

Kids aged 9–13 need about 3 cups of dairy daily; milk can fill that target with low-fat or fortified soy choices.

Toddlers at 15 months usually do well with 16–24 ounces of milk a day, split across meals and snacks.

A nine-year-old’s milk intake lands at about three cup-equivalents of dairy per day from milk or dairy-equivalent foods.

An 8-year-old should aim for about 2½ cups of dairy daily, which can include milk, yogurt, cheese, or fortified soy milk.

For a typical 7-year-old, aim for 2 to 2½ cups of milk a day (16–20 fl oz) within a balanced diet.

Milk for a six-year-old fits into about 2½ cups of daily dairy, spread across meals and snacks.