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~0.5kg/week loss
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~0.3kg/week gain
🥩 Recommended Daily Macros
Based on your goal and body weight
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How Many Calories Should Australians Eat? TDEE and Macros Explained
Calorie requirements vary significantly between individuals based on age, sex, body size, and activity level. Australia's Nutrient Reference Values (NRVs) provide general benchmarks, but personal TDEE (Total Daily Energy Expenditure) — calculated from your specific measurements and activity — is far more useful for practical dietary planning.
BMR vs TDEE — What's the Difference?
Your Basal Metabolic Rate (BMR) is the calories your body burns at rest to maintain basic functions — breathing, circulation, cell repair. Your TDEE multiplies your BMR by an activity factor to account for movement and exercise. For most Australians, TDEE is 1.4–1.6× their BMR.
Australian Average Calorie Intakes
| Group | Average Daily Intake (ABS 2024) | Recommended (NRV) |
|---|---|---|
| Men 19–50 | ~9,200 kJ (~2,200 cal) | ~10,000 kJ (~2,400 cal) |
| Women 19–50 | ~7,400 kJ (~1,770 cal) | ~8,200 kJ (~1,960 cal) |
| Men 51–70 | ~8,500 kJ (~2,030 cal) | ~9,400 kJ (~2,250 cal) |
| Women 51–70 | ~6,800 kJ (~1,625 cal) | ~7,600 kJ (~1,815 cal) |
Macros — Protein, Carbs and Fat
The Australian Dietary Guidelines recommend the following macronutrient distribution:
- Protein: 15–25% of total calories. For active Australians, 1.6–2.2g per kg of body weight supports muscle maintenance and growth.
- Carbohydrates: 45–65% of total calories. Focus on wholegrain and high-fibre sources.
- Fat: 20–35% of total calories. Prioritise unsaturated fats from fish, nuts, avocado and olive oil.
General information only. Not medical or dietary advice. Consult an Accredited Practising Dietitian (APD) for personalised guidance. Find an APD at dietitiansaustralia.org.au.