Reference tables and general context on daily energy intake — not prescriptive diet plans.
In Australia, food energy is officially measured in kilojoules (kJ). The calorie (kcal) is also widely used informally. The conversion is: 1 kcal ≈ 4.184 kJ. Food labels in Australia display energy in kJ, often with kcal in parentheses.
Daily energy requirements vary considerably depending on age, sex, body composition, activity level and metabolic factors. The figures below are general population estimates and should not replace individualised advice from a dietitian.
Source: National Health and Medical Research Council, Nutrient Reference Values for Australia and New Zealand.
| Group | Sedentary (kJ/day) | Moderately Active (kJ/day) | Very Active (kJ/day) |
|---|---|---|---|
| Men 19–30 years | ~10 000 | ~11 500 | ~13 500 |
| Men 31–50 years | ~9 500 | ~11 000 | ~13 000 |
| Men 51–70 years | ~8 800 | ~10 200 | ~12 000 |
| Women 19–30 years | ~8 000 | ~9 200 | ~10 800 |
| Women 31–50 years | ~7 600 | ~8 800 | ~10 400 |
| Women 51–70 years | ~7 200 | ~8 400 | ~9 800 |
These are approximate averages. Individual requirements can differ substantially.
The table below provides approximate kilojoule values for common food items. Actual values depend on preparation method, portion size and specific product.
| Food Item | Typical Serve | Energy (kJ) | Energy (kcal) |
|---|---|---|---|
| Chicken breast (grilled, skinless) | 150 g | ~920 | ~220 |
| Brown rice (cooked) | 150 g | ~710 | ~170 |
| Broccoli (steamed) | 100 g | ~140 | ~34 |
| Banana | 1 medium (~120 g) | ~440 | ~105 |
| Full-cream milk | 250 ml | ~690 | ~165 |
| Whole-grain bread | 1 slice (~40 g) | ~400 | ~95 |
| Egg (boiled) | 1 large (~50 g) | ~310 | ~74 |
| Avocado | ½ medium (~80 g) | ~670 | ~160 |
| Salmon fillet (baked) | 150 g | ~1 300 | ~310 |
| Almonds | 30 g (~20 almonds) | ~730 | ~175 |