Calculate your daily calorie needs (TDEE) and macronutrient targets based on Australian NHMRC Dietary Guidelines and your personal goals.
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Macronutrient Targets (NHMRC guidelines)
The National Health and Medical Research Council (NHMRC) provides Australian Dietary Guidelines and Nutrient Reference Values. The average Australian adult requires approximately 8,700 kilojoules (kJ) per day, though individual needs vary greatly.
Australia officially uses kilojoules (kJ) on food labels. 1 calorie (kcal) = 4.184 kilojoules. Most Australians are more familiar with calories in everyday conversation. This calculator shows both.
The NHMRC recommends Australians eat a variety of foods from the five food groups: vegetables, fruit, grain foods (mostly wholegrain), lean meats/poultry/fish/legumes/eggs/nuts, and dairy or alternatives. Limit discretionary foods high in saturated fat, added salt, sugar, and alcohol.
The NHMRC Acceptable Macronutrient Distribution Ranges (AMDRs) for adults: Protein 15–25% of energy; Fat 20–35%; Carbohydrates 45–65%. These ranges support nutritional adequacy and reduce chronic disease risk.
Australia's Physical Activity Guidelines recommend adults aged 18–64 accumulate 150–300 minutes of moderate-intensity physical activity per week, plus muscle-strengthening activities on 2+ days per week (Department of Health).