On average, people eat and drink around kilojoules a day, however we're all different. To maintain your current weight, use your current actual body weight in the calculator below. To lose or gain weight, use your ideal body weight in the calculator below.
This will give you an estimated daily kilojoule requirement to help you meet your weight loss or gain goal. You can find your ideal body weight for your height by using this BMI calculator a healthy weight range for an adult is a BMI between 20 and This calculation show you approximately how many kilojoules you need each day to maintain your weight or get closer to your weight goal over a healthy period.
Everyone is different, and this is just a starting point. The good news is that small changes can make a big difference. You can find more information on exercise and healthy eating on our website. Stay on track with the latest health content, delivered to your inbox. Your browser currently has JavaScript disabled. Please enable JavaScript in your settings to view the site. Skip links and keyboard navigation Skip to content Skip to navigation Skip to footer Use tab and cursor keys to move around the page more information.
Kilojoule Calculator. A kilojoule like a calorie is a measure of energy in food. This means you can eat satisfying meals without gaining weight. Instead of eating a whole BBQ meat lovers pizza at over 5,kJ, cut back to just two or three slices, this saves over 3,kJ. Add a leafy green salad for just 30kJ. Use big bowls for salad; it means you will eat more of them and it helps you to load up on phytonutrients. Banana bread might sound healthy but it can contain as much as 2,kJ. Take a real banana, at about kJ , in your lunch box instead.
This is a very easy way to save 2,kJ. A review of strategies to prevent weight gain found that people who eat fewer meals prepared away from home gain less weight. Eating out two or more times per week is associated with greater annual weight gain. Next time you find yourself confronted with an all-you-can-eat buffet, go for the fruit and vegetable dishes first.
In a study of people serving themselves from a seven-item breakfast buffet, researchers found most people choose the first foods they see first and take more of these items than those at the end of the buffet table. When you consider that eggs Benedict with bacon has over 3,kJ compared to a fancy fruit salad with yoghurt at about 1,kJ, choosing the healthy items first is an easy way to save 2,kJs. Do you struggle to have a cuppa without looking for the biscuit barrel?
The first trick is to keep the biscuits out of reach; out of sight is out of mind. Only buy small packs and less often. If you really want one then put it on a plate, put the rest away immediately and enjoy it slowly. Researchers found that people eat fewer chocolate chip cookies when asked to serve themselves from a small rather than a large plate of biscuits. One Farmbake chocolate chip cookie has kJ.
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