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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, weight history and physical activity level.

The information in the table (below) is based on an average 31 to 50-year-old female weighing 60kg and 1.6m tall, and an average 31 to 50-year-old male weighing 70kg and 1.8m tall, with sedentary* to moderate** levels of physical activity.

  • If you are older than 50, you will need to reduce your kilojoule intake by around 500kJ per day (for females) or 1300kJ (for males) — this will vary depending on how active you are.
  • If you are younger than 31, males need about 800kJ more, while females need about the same kilojoule content as for the 31 to 50-year-old age group.

*Sedentary is equivalent to seated work with little or no strenuous activity.
**Moderate activity involves standing or walking work, or sedentary work with regular exercise of at least 30 minutes.

What it means for me

Recommended intakes for each day.

1 Aim for sodium intake less than 1600mg per day if you have, or are at high risk of, heart disease.


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 or nutritionist for personalised advice and guidance.