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Calculate your energy needs

Estimate your daily calories
Calculate the number of daily calories your body needs to maintain your current weight.

 



Enter your information below.
Age :   
Weight :  Kg  
Height :  cm  
Sex : 

Male    Female

 
My exercise/ activity level is:
Sedentary (Little or no exercise)
Light
(Light exercise / sports 1- 3 days / Week)
Moderate
(Moderate exercise / sports 3 - 5 days / Week)
Active
(Hard exercise / sports 6 - 7 days / Week)
Exceptionally active
(Very hard exercise / sports & physical job)
 
Average energy needs for School-age Children and Adults
1310-1550 kcal 1550-1910 kcal 2030-2390 kcal
Older adults
Inactive person
Small and inactive person
Dieting person

Average woman
Smaller / inactive man
Primary school child

Average man
Taller / active woman
 
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Recommended food serves per day for a specific energy intake:
School-age Children and Adults
Kilojoules
5500
6000
6500
7000
7500
8000
8500
9000
9500
10,000
Kilocalories
1310 1430 1550 1690 1790 1910 2030 2150 2270 23901
Meats ( lean )
1 1
1
1
1
1
1
1
1
1
Dairy ( low fat )
2 2
2
2
2
2
2
2
2
2
Fruits
3
3 3 3 3 3 3 3 3 3
Vegetables
4
4
4
4
4
4
4
4
4
4
Cereals2

( Oil / Margarine ) 3

5

30g

6

36g

6

36g

6

36g

7

42g

8

48g

9

57g

10

60g

11

66g

12

72g

 
  1. Above this energy intake additional serves can be taken from the cereal, vegetable and fruit categories.
  2. Some of the 5+ cereal serves can be substituted with more fruit and vegetables.
  3. Allowance made for one teaspoon (6g) of unsaturated fat spread per cereal serve and is equivalent to the total amount of fat recommended for a particular energy intake; if individuals do not wish to use this fat allowance with cereals, then a similar amount of fats or oils could be used in cooking or as dressings and 'hidden fats' in animal foods/processed foods minimized; 1 tbs. oil/margarine =20g.
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