Energy Balance in Brief
Energy balance is the relationship between calories consumed and calories expended. When intake roughly matches expenditure over time, weight stays stable. This model is useful but simplified — hormones, sleep, stress, gut health and genetics all play roles.
Calorie tracking can build awareness but should not become a source of anxiety. Focus first on food quality and eating patterns; use numbers as a secondary reference if helpful.
Estimated Daily Requirements
| Group | Sedentary | Moderate | Active |
|---|
| Women 19–30 | 1,800–2,000 | 2,000–2,200 | 2,200–2,400 |
| Women 31–50 | 1,800 | 2,000 | 2,200 |
| Men 19–30 | 2,400 | 2,600–2,800 | 3,000 |
| Men 31–50 | 2,200 | 2,400–2,600 | 2,800–3,000 |
Protein Sources
| Food | Serve | kcal | Protein | Fat |
|---|
| Chicken breast | 120 g | 198 | 37 g | 4.5 g |
| Atlantic salmon | 125 g | 260 | 28 g | 16 g |
| Eggs (2 large) | 100 g | 144 | 12.6 g | 10 g |
| Greek yoghurt | 170 g | 150 | 15 g | 6 g |
| Firm tofu | 150 g | 130 | 18 g | 7 g |
| Red lentils (cooked) | 150 g | 172 | 13.5 g | 0.6 g |
Carbohydrate Sources
| Food | Serve | kcal | Carbs | Fibre |
|---|
| Brown rice (cooked) | 150 g | 170 | 36 g | 1.8 g |
| Rolled oats (dry) | 40 g | 152 | 27 g | 4 g |
| Sweet potato (baked) | 150 g | 135 | 31 g | 3.8 g |
| Banana | 1 medium | 105 | 27 g | 3 g |
| Wholemeal bread | 1 slice | 82 | 14 g | 2 g |
Fats & Nuts
| Food | Serve | kcal | Fat | Protein |
|---|
| Almonds | 30 g | 175 | 15 g | 6.3 g |
| Avocado | ½ medium | 120 | 11 g | 1.5 g |
| Olive oil | 1 tbsp | 120 | 14 g | 0 g |
| Peanut butter | 1 tbsp | 95 | 8 g | 3.5 g |
Activity Expenditure (70 kg person)
| Activity | Duration | kcal |
|---|
| Walking (5 km/h) | 30 min | 130 |
| Jogging (8 km/h) | 30 min | 280 |
| Resistance training | 45 min | 220 |
| Swimming | 30 min | 250 |
| Cycling | 30 min | 250 |
How do I convert kJ to kcal?
Divide kilojoules by 4.184. Quick estimate: divide by 4.2. Australian labels use kJ as the primary unit, but many apps and international resources use kcal.
Should I track macros or just calories?
For general health, focusing on food quality and consistent eating patterns is usually enough. Macro tracking may help with specific goals — athletic performance, body composition — but it is a tool, not a requirement.
Disclaimer: All nutritional values are approximate estimates from publicly available databases. For personalised dietary guidance, consult an Accredited Practising Dietitian.