Australian Government - Department of Health and Ageing
Australian Government - Department of Health and Ageing - Healthy Weight

Tools And Tips


Sample Daily Kilojoule and Nutrient Calculator

This sample daily kilojoule and nutrient calculator is for people over the age of 19 years. It does not apply to children.

Calculate your daily energy and nutrient composition. Options have been provided for breakfast, lunch, dinner, snacks and beverages. Choose one or more options from the list below that best represent your daily consumption to find out the total kilojoules and nutrient composition of the food you consumed for that day. Don’t forget to change the quantity box. For example, if you have two slices of toast change the quantity from 1 to 2.

Results

The results below show the estimated number of kilojoules you consumed in one day. Adults can refer to the male or female ‘Estimated range of kilojoules per day’ tables below the results to see whether your estimated number of kilojoules consumed is within the estimated range for individuals to maintain a healthy weight. The lower end of the range is appropriate for people with a more sedentary lifestyle and the higher end of the range for people with a more active lifestyle. For a better estimate of your individual daily kilojoule requirements which takes into consideration your height and physical activity levels then go to page 20 of the Nutrient Reference Values for Australia and New Zealand: including Recommended Dietary Intakes. Alternatively see a dietitian.

Also presented below are the ‘grams’ and ‘percentage of total kilojoules’ you consumed from carbohydrates, proteins, saturated fat and total fat. The results may indicate, for example, that you consumed 18% of total kilojoules from protein. This means that 18% of the total kilojoules consumed for the day came from protein. This does NOT tell you the extent to which you have met your daily energy and nutrient requirements. See note below.

Kilojoules
Carbohydrates
Protein
Saturated fat
Total fat
Percentage of total kilojoules
from the following:

Note:
Saturated fat is a component of Total fat. The percentages for carbohydrates, protein and total fat have been rounded and may therefore not add up to exactly 100%


Estimated range of kilojoules per day for males to maintain a healthy weight
(ranges from sedentary through to active lifestyle)

Age (years)

kJ per day

19-309,000-16.900
31-508,900-15,800
51-708,200-14,700
70+6,300-13,500

Estimated range of kilojoules per day for females to maintain a healthy weight
(ranges from sedentary through to active lifestyle)

Age (years)

kJ per day

19-307,100-13,900
31-507,300-12,500
51-706,900-12,000
70+5,600-11,500

Notes

The energy obtained from food is measured in kilojoules (kJ). Protein contains 17 kJ per grams, fat contains 37 kJ per grams and carbohydrate 16 KJ per grams. Therefore, the amount of carbohydrate, protein and fat in a diet will determine the daily energy intake.

Dietitians/nutritionists generally recommend that your daily diet be made up of 15-20% of total kilojoules from protein, <30% of total kilojoules from fat (with no more than 10% saturated fat) and 50 - 55% of total kilojoules from carbohydrate.

This tool may not be appropriate for people consuming reduced-energy diets (which aim at an energy reduction of 2,000-4,000 kJ a day), or appropriate for people on low energy diets (which provide 4,000-5,000 kJ a day) and very low energy diets (which provide 1,700-3,300 kJ a day). Specific advice for individual needs should be sought from a qualified dietitian.

Certain information on this webpage has been reproduced with the permission of the Commonwealth of Australia, Food Standards Australia New Zealand (FSANZ), Associate Professor H. Greenfield and others at the University of New South Wales and other researchers.

On behalf of FSANZ, the Department of Health and Ageing alerts you to the inherent limitations of this data. Food composition data are average values obtained from a particular sample of foods, determined at a particular time. The nutrient composition of foods can vary substantially over different batches, and between brands because of a number of factors including changes in season, processing practices and ingredient source (including country of origin). Data generated for Australian foods may not be appropriate for use in other countries.