Guideline Daily Amounts are approximate levels of calories and key nutrients that you should aim to consume each day to maintain a balanced diet.
You'll notice that our on pack, GDA information is for a typical adult. However, for your added benefit, here you can find recommended GDAs for the whole family. Below they are listed for both adult men and women and children of all ages.
GDAs are intended to be used as guidelines to help you to put the nutritional information on food labels into the context of your overall diet.
As a general rule, there should be a lot of some foods and just a little of others.
Some fats and oils, for example, are important in the diet for various reasons, including absorption of the essential fat-soluble vitamins. But you only need a small amount compared with foods such as vegetables.
How do I know how much I need of what nutrient?
This is where the GDA comes in and the tables below show you how much you need of each nutrient depending on your age and sex. You can use these tables to understand your nutrient intake throughout the day.
Click Here to view the interactive GDA table.
| GDA TYPICAL WOMEN |
GDA TYPICAL MEN |
GDA TYPICAL ADULT |
|
| Energy (kcal) | 2000 | 2500 | 2000 |
| Protein (g) | 45 | 55 | 45 |
| Carbohydrate (g) | 230 | 300 | 230 |
| of which sugars (g) | 90 | 120 | 90 |
| Fat (g) | 70 | 95 | 70 |
| of which saturates (g) | 20 | 30 | 20 |
| Fibre (g) | 24 | 24 | 24 |
| Sodium* (g) | 2.4 | 2.4 | 2.4 |
| *Equivalent as salt (g) | 6 | 6 | 6 |
| GDA CHILDREN 5-10 YEARS |
| 1800 |
| 24 |
| 220 |
| 85 |
| 70 |
| 20 |
| 15 |
| 1.4 |
| 4 |
| GDA BOYS 4-6 YEARS |
GDA BOYS 7-10 YEARS |
GDA BOYS 11-14 YEARS |
GDA BOYS 15-18 YEARS |
|
| Energy (kcal) | 1700 | 1950 | 2200 | 2750 |
| Protein (g) | 20 | 28 | 42 | 55 |
| Carbohydrate (g) | 215 | 245 | 275 | 345 |
| of which sugars (g) | 85 | 100 | 110 | 140 |
| Fat (g) | 65 | 75 | 85 | 105 |
| of which saturates (g) | 20 | 25 | 25 | 35 |
| Fibre (g) | 12 | 16 | 20 | 24 |
| Sodium* (g) | 1.1 | 1.8 | 2.4 | 2.4 |
| *Equivalent as salt (g) | 3 | 5 | 6 | 6 |
| GDA GIRLS 4-6 YEARS |
GDA GIRLS 7-10 YEARS |
GDA GIRLS 11-14 YEARS |
GDA GIRLS 15-18 YEARS |
|
| Energy (kcal) | 1550 | 1750 | 1850 | 2100 |
| Protein (g) | 20 | 28 | 41 | 45 |
| Carbohydrate (g) | 195 | 220 | 230 | 265 |
| of which sugars (g) | 75 | 85 | 90 | 105 |
| Fat (g) | 60 | 70 | 70 | 80 |
| of which saturates (g) | 20 | 20 | 25 | 25 |
| Fibre (g) | 12 | 16 | 20 | 24 |
| Sodium* (g) | 1.1 | 1.8 | 2.4 | 2.4 |
| *Equivalent as salt (g) | 3 | 5 | 6 | 6 |
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