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Australian Dietary Guidelines Macro Calculator

The National Health and Medical Research Council developed the Australian Dietary Guidelines as a framework for healthy eating among the general population.

They last updated the guidelines in 2013 and are currently reviewing them, with updated guidelines expected to be released in 2024.Health professionals base most dietary advice on the current guidelines. Although they are not intended for “sick” people, most doctors still refer back to them.

Key points of note…

The guidelines advise on the amounts and types of foods to consume daily, across all life stages, promoting good health and reducing disease risk.

  • Opt for mostly whole or minimally-processed foods.
  • Consider foods in the five food groups as “core” foods, forming the foundation of your diet.
  • Limit intake of discretionary choices, which do not belong to the five core food groups.
Australian Dietary Guidelines
Healthy Eating Pyramid

Healthy Eating Pyramid: Guidelines in practice

Nutrition Australia used the national guidelines to make its own Healthy Eating Pyramid. This picture shows the five main food groups and how they fit into a healthy diet.

Fruit, lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes and beans, along with milk, yoghurt, cheese, and/or dairy alternatives, make up the five core food groups.

These are “core” foods and should make up the bulk of your diet. You can eat them by themselves or mix them together to make drinks, snacks, and meals.

Calculate your personal macros based on
Australian Dietary Guidelines

The below calculator will help you to work out your personalised macros based on the Healthy Eating Pyramid. Essentially how much protein, fat and carbohydrate you should aim to eat in a day.

Step 1: Basic Information
years
Step 2: Activity Level
Step 3: Select your goal
Your results:
Basal Metabolic Rate (BMR):
0
Body Mass Index (BMI):
0
Target calorie intake per day:
0
Macronutrient Balance:
Fats: 0 g
Protein: 0 g
Carbs: 0 g
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