Frequently Asked Questions
There is no single correct number — energy needs vary by age, sex, body composition and activity level. As a guide, the Australian Dietary Guidelines suggest most adults need around 8,700 kJ (roughly 2,080 calories) per day, with dinner typically accounting for 25 to 35 percent of total energy. That puts a balanced dinner in the rough range of 500 to 750 calories for many adults. An Accredited Practising Dietitian (APD) can tailor this to your individual goals. .
The Australian Dietary Guidelines recommend 1 to 3 serves of lean meat, poultry, fish, eggs, tofu, nuts, seeds or legumes per day. At dinner, a typical serve is 65g cooked red meat, 80g cooked chicken, 100g cooked fish, 2 large eggs, 170g tofu, or 1 cup cooked legumes. Vary your sources across the week — include at least 2 to 3 fish meals weekly for omega-3s, and rotate plant proteins like chickpeas and lentils for fibre and gut health.
Skipping dinner is not recommended as a long-term weight-loss strategy. It can lead to late-night cravings, blood sugar dips and overeating the next day. A balanced, lower-calorie dinner — focused on lean protein and vegetables — is generally more effective for sustained weight management than skipping meals. If you are exploring intermittent fasting or significant calorie reduction, speak with a GP or an Accredited Practising Dietitian (APD) via Dietitians Australia first.
