all about sugars

How much energy does your body need?

Calculate yours now


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Food should be exciting, enjoyable, social and tasty. But it also nourishes our body and helps growing children grow.

Whether you have just moved out of home or a busy mum, we've got simple tips to help you eat well for life.

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The benefits of exercise go further than looking good in jeans. It helps our mood, energy levels and can fend off type 2 diabetes, heart disease and some cancers.

Find out how much activity is good and simple ways to incorporate it into your everyday life.

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White sugar, brown sugar, honey, coconut sugar, maple syrup. Can one sweetener be better than the others or are all sweeteners just the same?

Discover what makes each sweetener different and how table sugar gets from farm to your bowl.

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Calculate your needs here

How much energy does
your body need ?

On average, where should my energy come from each day?


Added sugar: less than


How to use the calculator

Simply click your gender and then slide the bars along until the number shown reflects your height, age and activity level. Unfortunately the calculator is only suitable for those 19 years and over with a height between 150cm and 200cm. Use the definitions below to help pick your activity level.

Activity levels explained

Light: You spend most of your time sitting down. You might be an office worker or train driver and in your spare time may walk socially, spend some time watching TV and doing a little light housework

Moderate: Your job involves a bit of lifting or moving around. It could be as a student or teacher, on an assembly line or a cleaner. Outside of work you play a bit of sport and tend to be active, even if it's just a brisk walk, most days

Vigorous: As a labourer or farm worker for example you spend a lot of time moving and lifting at work. On top of this, you really love your exercise. Jogging and running, cycling, anything that gets the heart rate up. If possible your exercising on most days

Now to the nitty gritty

The calculator is based on average intakes and the NHMRC nutrient reference values and acceptable macronutrient ranges. Calculations are based on a healthy person of normal weight, with a BMI of 22. All results are estimates and everybody will have slightly different needs. Please use these values as a guide only.

Tips for living a balanced lifestyle


Different foods are rich in different nutrients, so eating a variety of foods helps make sure we get the nutrition we need.  Try make life interesting by turning your dinner into a rainbow. Use spinach, red capsicum, corn, and carrot to add some colour to your next meal.


Don’t forget your drinks. We also get energy (kilojoules) from everything we drink – particularly alcohol. Alcohol provides more energy per gram than protein or carbohydrates. It’s the second highest energy provider after fat. So next time you’re out remember, you are what you eat and drink!


Good health and wellbeing is about enjoying life, being active every-day and having a balanced diet. Having a small treat sensibly should not be cause for great dramas. Remember moderation is the key – life is for living after all.