How much do I need to eat?

Your individual intake will vary depending on your age, gender, height, weight, weight history and physical activity level. We often refer to an 8700kJ day (about 2100cal), as this is the value prescribed by the Australia New Zealand Food Standards Code. You’ll find this used on food labelling.

While these numbers are one way of tracking healthy eating, the most important thing is to focus on the quality of the foods we eat. Eating a wide range of nutrient-dense whole foods will make it easy to meet our needs for specific nutrients as well as balancing the energy intake.

Use these recommended daily intakes as a general guide only. For personalised advice and guidance, visit or to find a dietitian or registered nutritionist.


First published: December 2016

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