Energy Balance
Calories in versus calories out determines weight trends over time. This model is useful but simplified — sleep, stress, hormones and gut health all play roles. Use numbers for awareness, not anxiety.
Daily Requirements (approximate)
| Group | Sedentary | Moderate | Active |
|---|---|---|---|
| Women 19–50 | 1,800–2,000 | 2,000–2,200 | 2,200–2,400 |
| Men 19–50 | 2,200–2,400 | 2,400–2,800 | 2,800–3,200 |
Protein Sources
| Food | Serve | kcal | Protein |
|---|---|---|---|
| Chicken breast | 120 g | 198 | 37 g |
| Salmon | 125 g | 260 | 28 g |
| Eggs (2) | 100 g | 144 | 12.6 g |
| Greek yoghurt | 170 g | 150 | 15 g |
| Tofu | 150 g | 130 | 18 g |
| Lentils (cooked) | 150 g | 172 | 13.5 g |
Carbs & Grains
| Food | Serve | kcal | Carbs |
|---|---|---|---|
| Brown rice | 150 g | 170 | 36 g |
| Rolled oats | 40 g | 152 | 27 g |
| Sweet potato | 150 g | 135 | 31 g |
| Banana | 1 medium | 105 | 27 g |
| Wholemeal bread | 1 slice | 82 | 14 g |
Fats & Nuts
| Food | Serve | kcal | Fat |
|---|---|---|---|
| Almonds | 30 g | 175 | 15 g |
| Avocado | ½ medium | 120 | 11 g |
| Olive oil | 1 tbsp | 120 | 14 g |
| Peanut butter | 1 tbsp | 95 | 8 g |
Activity Expenditure (70 kg)
| Activity | Duration | kcal |
|---|---|---|
| Walking | 30 min | 130 |
| Jogging | 30 min | 280 |
| Resistance training | 45 min | 220 |
| Swimming | 30 min | 250 |
How to convert kJ to kcal?
Divide by 4.184. Quick estimate: divide by 4.2. Australian labels use kJ; most international resources use kcal.
Do I need to count macros?
Not necessarily. Focus on food quality and consistent patterns first. Macro tracking is a tool for specific goals, not a requirement for general health.
Disclaimer: Values are approximate estimates. For personalised guidance, consult an Accredited Practising Dietitian.