Reference information for understanding energy intake and daily requirements. Values are approximate and should be used as general guidance.
Important: Energy requirements are highly individual and depend on age, sex, body composition, activity level, metabolic rate and health status. The values below are estimates for general reference. For personalised dietary advice, consult an Accredited Practising Dietitian.
In Australia, food energy is measured in kilojoules (kJ). The calorie (kcal) is also commonly used. The conversion is: 1 kcal = 4.184 kJ. Australian food labels display energy in kJ per serving and per 100 g.
The following table provides approximate daily energy requirements based on the Australian Nutrient Reference Values, assuming moderate activity levels.
| Group | Age | Approx. kJ/day | Approx. kcal/day |
|---|---|---|---|
| Men (sedentary) | 19–50 | 8,700 | 2,080 |
| Men (moderately active) | 19–50 | 10,300 | 2,460 |
| Men (active) | 19–50 | 12,200 | 2,915 |
| Women (sedentary) | 19–50 | 6,800 | 1,625 |
| Women (moderately active) | 19–50 | 8,000 | 1,910 |
| Women (active) | 19–50 | 9,800 | 2,340 |
| Adolescents (boys) | 14–18 | 10,200–12,600 | 2,440–3,010 |
| Adolescents (girls) | 14–18 | 7,600–9,000 | 1,815–2,150 |
| Older adults (men) | 70+ | 7,800–9,600 | 1,865–2,295 |
| Older adults (women) | 70+ | 6,300–7,600 | 1,505–1,815 |
BMR represents the energy your body requires at rest to maintain basic physiological functions. It accounts for approximately 60–75% of daily energy expenditure in sedentary individuals.
The Mifflin-St Jeor equation is commonly used to estimate BMR:
Men: BMR (kcal) = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
Women: BMR (kcal) = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
To estimate total daily energy expenditure (TDEE), multiply BMR by an activity factor:
| Activity Level | Description | Multiply BMR by |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extremely active | Physical job + daily intense training | 1.9 |
The following table lists approximate energy values for common foods available in Australia. Values are per standard serving size.
| Food | Serving Size | kJ | kcal | Protein (g) |
|---|---|---|---|---|
| Rolled oats (cooked) | 1 cup (240 g) | 690 | 165 | 6 |
| Chicken breast (grilled) | 150 g | 920 | 220 | 42 |
| Brown rice (cooked) | 1 cup (195 g) | 920 | 220 | 5 |
| Banana | 1 medium (120 g) | 440 | 105 | 1 |
| Greek yoghurt (plain, low-fat) | 170 g | 420 | 100 | 17 |
| Avocado | ½ medium (75 g) | 500 | 120 | 1.5 |
| Wholegrain bread | 1 slice (40 g) | 380 | 90 | 4 |
| Salmon fillet (grilled) | 150 g | 1,160 | 275 | 34 |
| Sweet potato (baked) | 1 medium (150 g) | 540 | 130 | 2 |
| Eggs (boiled) | 2 large | 620 | 150 | 13 |
| Broccoli (steamed) | 1 cup (90 g) | 130 | 31 | 2.5 |
| Almonds | 30 g (small handful) | 730 | 175 | 6 |
Values are approximations and may vary depending on preparation method, brand and exact portion size. Source: Food Standards Australia New Zealand (FSANZ) nutrient database.
Each macronutrient provides a different amount of energy per gram:
| Macronutrient | Energy per gram | Role |
|---|---|---|
| Carbohydrates | 17 kJ (4 kcal) | Primary energy source for brain and muscles |
| Protein | 17 kJ (4 kcal) | Tissue repair, immune function, enzyme production |
| Fat | 37 kJ (9 kcal) | Energy storage, hormone production, nutrient absorption |
| Alcohol | 29 kJ (7 kcal) | Not an essential nutrient; provides energy but no nutritional benefit |
Disclaimer: This page provides reference information for educational purposes. It is not a personalised meal plan or diagnostic tool. Energy requirements and dietary needs are individual. Consult an Accredited Practising Dietitian for advice tailored to your specific circumstances.