To calculate your estimated daily kilojoule requirements, place you weight in kilograms into the appropriate equation for your age:

Step 1
For women: 18 – 30 [(0.063 x weight) + 2.896] x 1000
30 – 60 [(0.048 x weight) + 3.653] x 1000
Over 60 [(0.049 x weight) + 2.459] x 1000

Step 2
You will require more or less kilojoules depending on how active you are. Multiply your kilojoule requirement from Step 1 by your activity level below.
For women: Sedentary/maintenance 1.4
Light(less than 1 hr/day) 1.5
Light moderate(1hr/day) 1,6
Moderate(1-2 hrs/day) 1.7
Heavy(more than 2hrs/day) 1.8

Step 3
If you are trying to lose weight substract 4286 Kj from your estimated Kj need. If you want to gain weight, add 4286 Kj. You have now calculated you estimate Kilojoule intake.

Step 4
To calculate how many grams of fat and carbohydrate you can eat each day.

Apporximately 30% of kilojoules you eat should come from fats.
(kilojoules/day x 0.3) /37 = grams of fat per day

Approximately 55% of kilojoules you eat should come from carbohydrates.
(kilojoules/day x 0.55) /17 = grams of carbohydrates per day

-To convert kilojoules into calories divide by 1000.

-These results are only approximate, even people of the same sex, age and activity level have different energy requirements.

-Recommended dietary fibre intake for most people is 30 grams per day.

-Don’t forget to eat plenty of fresh fruit and vegetables, wholegrain breads and cereals and legumes, and drink about 8 glasses of water a day.