Calorie Calculator
🇦🇺 Australia version
An Australian nutrition information panel must state energy in kilojoules, and kilocalories are optional, so this page leads with kJ and puts kcal in brackets. Fill in age, gender, height and weight in kilograms and centimetres to estimate resting energy, a daily target and macronutrient grams.
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Energy is shown as kilojoules with kcal alongside, as food labels here give it. 1 kcal = 4.184 kJ. The nutrition information panel must show energy in kJ. Calories (kcal) may be added.
Understanding Your Results
Australia rules and figures
- FSANZ Standard 1.2.8 requires the nutrition information panel to show energy in kJ, and calories (kcal) may be added alongside.
- Energy on this page therefore appears as kJ first, with kcal in brackets: 5,473 kJ (1,308 kcal) for the example target.
- The Australian page starts with weight in kilograms and height in centimetres, using 70 kg and 170 cm as the sample profile.
- A goal of losing or gaining weight moves the day by 500 kcal, which is 2,092 kJ on a label in kilojoules.
Sources: FSANZ: Standard 1.2.8 Nutrition information requirements (checked 2026-11-08)
How the calorie calculator works
The chosen equation gives resting energy, an activity factor between 1.2 and 1.9 scales it to daily energy, and a loss or gain goal moves the target by 500 kcal. Calculations run in kcal, then each result is multiplied by 4.184 to show kJ first.
BMR = 10 × 62 + 6.25 × 165 − 5 × 35 − 161 = 1,315 kcal (5,502 kJ); × 1.375 = 1,808 kcal (7,565 kJ); − 500 = 1,308 kcal (5,473 kJ)
- Results are written as kJ with kcal in brackets, for example 5,473 kJ (1,308 kcal), so you can compare against a panel that lists only kJ.
- Choosing lose or gain shifts the target by 2,092 kJ (500 kcal), and the shift does not depend on your size.
- Kilograms and centimetres are the starting units, and a unit picked from the small lists stays selected next time.
- Of the target, 25% goes to protein at 4 kcal a gram, 30% to fat at 9 kcal a gram, and 45% to carbohydrate at 4 kcal a gram.
- On the Settings tab you can type your own protein or fat grams, and carbohydrate absorbs the difference.
How to use the calorie calculator
- Add your details. Add age and gender, then give your height in centimetres and your weight in kilograms. Feet, inches, pounds and stones can be chosen from the unit lists.
- Match your week to an activity level. Five levels run from Sedentary at 1.2 to Extremely active at 1.9, with Lightly active at 1.375 selected first.
- Select a goal. Choose maintain, lose or gain. Lose and gain shift the day by 500 kcal, shown as 2,092 kJ.
- Try another equation. Swap Mifflin-St Jeor for Harris-Benedict, or Katch-McArdle once you have typed a body fat percentage.
- Read kJ and kcal together. Every energy tile gives kJ first with kcal in brackets. Use Settings to override the protein and fat grams.
Example: A 35-year-old woman, 62 kg, 165 cm, losing weight
On Lightly active with Mifflin-St Jeor, resting energy is 5,502 kJ (1,315 kcal) and daily energy is 7,565 kJ (1,808 kcal). Lose weight sets the target at 5,473 kJ (1,308 kcal), which divides into 82 g protein, 147 g carbohydrate and 44 g fat. Fibre comes to 31 g and the water goal to 2,170 mL.
When to use the calorie calculator
- Comparing equations for the same person. Switch the BMR formula and watch the maintenance figure move by about 65 kcal between Mifflin and Harris-Benedict.
- Turning a goal into gram targets. Read protein, carbohydrate and fat grams for the goal calories instead of working out the percentages by hand.
- Using a body-fat reading. Enter a body fat percentage under Katch-McArdle if you have a measurement and want the lean-mass-based estimate.
- Logging meals against the target. On the Meal Tracker tab, add foods from a built-in list of ten and compare the day's calories with the goal.
What the calorie calculator does not do
- The loss and gain goals always shift energy by exactly 500 kcal (2,092 kJ), whatever your size, and the 1 lb (0.5 kg) a week label is a rule of thumb rather than a prediction.
- The Meal Tracker uses a built-in list of ten foods only, such as chicken breast, brown rice and avocado half; there is no food database search beyond that.
- A meal you remove moves to a Recently deleted list under Today's Meals, where it can be restored.
- The Insights text on the Progress tab, such as the on-track message, is fixed wording rather than derived from your data.
- Foods and logged meals are held in kcal and converted to kJ for display, so a kJ total can differ by a unit from a label that rounds before converting.
When something else is a better fit
- When you want to set protein, carb and fat ratios by percentage or diet style, use the Macro Calculator.
- When you want calories burned by a specific workout, use the Exercise Calories Calculator.
- When you need a calorie plan for a medical condition, use a registered dietitian, who works from your tests and history rather than a general equation.
Questions about the calorie calculator
Why does the page quote kilojoules before kilocalories?
The panel on Australian food must show kJ, while kcal is optional. Putting kJ first lets you compare a result with the figure printed on a pack, and the kcal in brackets is there for books and apps that use it.
How do I turn kJ into kcal by hand?
Divide by 4.184. For the example target, 5,473 kJ divided by 4.184 is about 1,308 kcal. Multiply kcal by 4.184 to go the other way.
Is the 500 kcal goal change the same in kJ?
It is 2,092 kJ. From 7,565 kJ (1,808 kcal) of daily energy, the example woman drops to 5,473 kJ (1,308 kcal) when Lose weight is selected.
Should I follow this target without advice?
It is a general estimate from a published equation. If you have a health condition, take medicines, or are pregnant, talk to your GP or an accredited practising dietitian before changing how you eat.
Why is the kJ total sometimes a unit off a label?
The tool holds food and results in kcal and converts at the end. A pack that rounds kJ before any conversion can differ from this page by a unit.