Values are calculated with the Mifflin-St Jeor equation for a reference woman (165 cm, 65 kg) and man (178 cm, 80 kg) and rounded to the nearest 10 Cal. Your own height, weight and muscle mass will move these numbers, so use the calculator for a personal estimate.
Women: 165 cm, 65 kg
| Age | Sedentary | Lightly active | Moderately active |
|---|---|---|---|
| 20 years | 1,700 Cal / 7,113 kJ | 1,950 Cal / 8,159 kJ | 2,200 Cal / 9,205 kJ |
| 30 years | 1,640 Cal / 6,862 kJ | 1,880 Cal / 7,866 kJ | 2,120 Cal / 8,870 kJ |
| 40 years | 1,580 Cal / 6,611 kJ | 1,820 Cal / 7,615 kJ | 2,050 Cal / 8,577 kJ |
| 50 years | 1,520 Cal / 6,360 kJ | 1,750 Cal / 7,322 kJ | 1,970 Cal / 8,242 kJ |
| 60 years | 1,460 Cal / 6,109 kJ | 1,680 Cal / 7,029 kJ | 1,890 Cal / 7,908 kJ |
| 70 years | 1,400 Cal / 5,858 kJ | 1,610 Cal / 6,736 kJ | 1,810 Cal / 7,573 kJ |
Men: 178 cm, 80 kg
| Age | Sedentary | Lightly active | Moderately active |
|---|---|---|---|
| 20 years | 2,180 Cal / 9,121 kJ | 2,500 Cal / 10,460 kJ | 2,820 Cal / 11,799 kJ |
| 30 years | 2,120 Cal / 8,870 kJ | 2,430 Cal / 10,167 kJ | 2,740 Cal / 11,464 kJ |
| 40 years | 2,060 Cal / 8,619 kJ | 2,360 Cal / 9,874 kJ | 2,660 Cal / 11,129 kJ |
| 50 years | 2,000 Cal / 8,368 kJ | 2,290 Cal / 9,581 kJ | 2,580 Cal / 10,795 kJ |
| 60 years | 1,940 Cal / 8,117 kJ | 2,220 Cal / 9,288 kJ | 2,510 Cal / 10,502 kJ |
| 70 years | 1,880 Cal / 7,866 kJ | 2,160 Cal / 9,037 kJ | 2,430 Cal / 10,167 kJ |
Why do needs drop with age?
Muscle mass tends to fall and everyday movement often declines. Strength training and staying active help preserve both, which keeps maintenance energy higher for longer. After 70, appetite, health conditions and medications matter as much as formulas, so involve a GP or Accredited Practising Dietitian.
Official reference values
The NHMRC Nutrient Reference Values give average energy requirements for Australians by age and sex, expressed in kilojoules. Formula results like these are a practical complement, not a substitute for individual advice.