Calculate your Daily Intake Needs
Use the DI calculator to work out your individual recommended daily intake.
Step 1: Find your daily activity level:
- None, e.g. bedridden
- Very sedentary, with little or no strenuous activity, e.g. seated office work, reading
- Light activity, occasional walking, e.g. drivers, assembly line workers
- Moderate activity, walking or standing work e.g. waiter, housekeeping, salesperson
- Heavy activity e.g. farmers, labourers, high-performance athletes
- Vigorous activity, e.g. significant amounts of sport or strenuous activity in addition to work described in (2), (3) or (4) above
The daily intakes are derived from the Nutrient Reference Values for Australia and New Zealand.
Step 2: Select the values that apply to you and calculate:
The percent Daily Intake values used in DIG are based on an average adult diet of 8,700 kilojoules (kJ). Many people will require different amounts of food energy at various stages of their lives and as their activity level varies.
A very active teenager, for example, will require more food energy than a sedentary older person.
Compare yourself to the following variations on the average adult energy requirements:
|Example||Energy Needs||Example||Energy Needs|
|You are very active||Higher||You are inactive||Lower|
|You are a young child||Lower||You are a teenager||Depends on your size
& activity level
|You are elderly||Lower (unless you
are very active)
|You are overweight||Lower|
|You have a small frame||Lower||You have a large frame||Higher|
Obtain professional dietary advice:
You can find an Accredited Practicing Dietitian (APD) on the Dietitians Association of Australia website. An ADP can provide you with expert individual nutrition advice on a range of health conditions and help you tailor a nutrition plan that is best for your special requirements.