Calorie Counter & Nutritional Guide

Use Health Junkie’s free calorie and nutritional guide to find out what’s really in the food you’re eating. This information should be used as a guideline only when assessing your daily intake of carbohydrate, fat, protein and sodium. Wherever possible, we have included products from major brands and each product is listed by the average serving size as sold.

Recommended Dietary Intake

To help you work out whether you’re eating healthily, work out how much carbohydrate, fat, protein and sodium you consume every day. To work out your recommended daily dietary intake, you need to take into account factors such as gender, age and weight. The RDI below is an average for males aged 19-30 years:

Water	3.7 litres per day
Carbohydrates	130g per day
Fibre	38g per day
Fat	20-25% of total daily calories
Protein	56g per day
Cholesterol	As low as possible
Trans fatty acids	As low as possible
Saturated fatty acids	As low as possible
Added sugar	No more than 25% of total daily calories

* Information is based on data from the US National Academy of Sciences.

More Information

For more information about recommended dietary intakes (RDI), recommended daily allowance and daily calorie intakes, view these resources:

Before you embark on a diet or fitness program, you should always consult a health professional.

Although Health Junkie endeavours to provide accurate information, Health Junkie does not offer any warranty for its services, and is not responsible for the accuracy of information provided to its users.