Nutrition information
The amount of energy (kJ) you need to consume each day differs depending on whether you are wanting to maintain weight, lose weight or gain weight. This is a basic guide on how many kilojoules (calories) you need each day, along with information regarding what nutrients are needed for a healthy diet.
Approximate recommended intakes for an average adult
The information below shows you what to look for in our recipe analysis. We’ve based our guidelines on an 8700kJ day for an adult. Individual requirements will vary.
Per serve
Always note the recommended serving size. If the recipe is analysed for 6 serves, but you divide the recipe between 4, you’re eating 1½ times the number of kilojoules shown. When reading the nutrition information on food packaging, check how many serves they recommend. Compare this to the amount you really eat – you may be eating twice as much!
Per 100g
We don’t have this on our recipe analysis, but food packaging will have a ‘per 100g’ column. This is useful to compare the nutritional content of similar products.
Energy
Needs vary depending on your height, weight, gender and activity levels. See ‘How much do I need to eat’ below for guidelines.
Protein
A minimum of 15% of your total energy intake should come from protein. This equates to 78g in an 8700kJ diet.
Total fat
Your total fat intake should be between 20-30% of your total energy intake. This equates to 47-70g of fat each day.
Saturated fat
Your saturated fat intake should be less than 10% of your total energy intake – that’s less than 23g per day.
Carbohydrate
Ideally, 45-60% of your daily energy intake should come from (good quality) carbohydrates. This equates to 230-310g per day.
Sugars
Limit sugar intake to 15% of your daily energy intake, which is equal to 82g per day.
Fibre
Recommended intake:
Women: 25-28g
Men: 30-38g
Sodium
The ideal is 920-1600mg each day. This may be lower for people on low-sodium diets. Most of us get much more than the ideal.
Calcium
Recommended daily intake:
Women 50+ and men 70+: 1300mg
All other adults: 1000mg
Iron
Recommended daily intake:
Women 19-50: 18mg
Women 50+ and all men: 8mg
How much do I need to eat?
The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight and physical activity level. Your weight history can also influence your daily requirements. The information in this table is for ‘average’ adults, so may need to be adjusted.
- If you are older, you’ll need to reduce your kilojoule intake by around 500kJ (women) and 1300kJ (men) – this will vary depending on how active you are.
- If you are younger, men will need around 800kJ more, while women should have around the same number of kilojoules as for 31- to 50-year-old women.
Females
| Height | Age | Weight | Activity | kJ/day |
|---|---|---|---|---|
| 1.6m | 31-50 | 60kg | Sedentary* | 7,600 |
| Moderate** | 9,800 |
Males
| Height | Age | Weight | Activity | kJ/day |
|---|---|---|---|---|
| 1.9m | 31-50 | 80kg | Sedentary* | 8,300 |
| Moderate** | 10,700 |
*Sedentary – seated work with little or no strenuous leisure activity.
**Moderate – standing or walking work, or sedentary work with regular exercise of at least 30 minutes.
Note: Individual needs vary a lot, so use this as a general guide only. If you want help to interpret and apply this information, consult a dietitian for personalised advice and guidance.
