Your individual food intake will vary depending on your age, gender, height, weight, weight set point and physical activity level. Generally, 8700kJ day (2100cal) is the caloric amount prescribed by the Australia New Zealand Food Standards Code which you will find used on food labelling.
While these numbers are one way of tracking healthy eating, the most important thing is to focus on the quality of the foods we eat. Eating a wide range of nutrient-dense whole foods will make it easy to meet our needs for specific nutrients as well as balancing the energy intake.
To calculate your individual daily energy requirements, click here.
To calculate your individual macronutrient (protein, carbohydrate and fat) requirements, click here.
Use these recommended daily intakes as a general guide only. For personalised advice and guidance, visit your local dietetic organisation to find a dietitian or registered nutritionist by clicking on the relevant country link below:
General Nutrition Notes
Ageing – As you age, you will need to reduce your energy intake, especially from 50 years of age. This will vary depending upon how active you are.
Fibre – Increased amounts are recommended to reduce chronic disease risk; ideally 28 grams for women and 38 grams for men.
Calcium – If you are female over 50 years of age, or male over 70 years of age, aim to increase your intake to 300 mg (to 1300 mg) of calcium per day.
Iron – If you are female under 50 years of age, aim for 18 mg of iron each day. If you are pregnant, increase iron intake to 27 my per day.