How Many Kilojoules a Day Should I Burn?
How Many Kilojoules to Burn for Weight Loss?
Energy Balance Guide
Understanding energy intake vs. output is key to maintaining a healthy weight. Learn how to calculate your needs and avoid common myths.
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What is Kilojoules (kJ)?
They represent the energy content in nutrition. Consuming more than you burn leads to fat storage; burning more creates a deficit for weight loss.
Goal: Be mindful of daily consumption and expenditure.
5 Factors Influencing Daily Requirements
Body Weight
Heavier individuals need more energy to maintain weight. You may need to burn more to lose weight.
Age
Metabolic rate decreases with age. Older individuals may need fewer kJ or more activity.
Gender
Men typically have higher muscle mass and metabolic rate, burning more kJ naturally.
Activity Level
Regular activity helps create a larger calorie deficit for faster weight loss.
Metabolic Rate
Genetics and hormones play a role. Higher metabolism makes weight loss easier.
How Much Should I Burn?
Goal: Sustainable weight loss of 0.5 to 1 kg per week.
Deficit Needed: Approx 500 to 1000 kilojoules daily deficit.
Minimum Intake Warning: Do not dip below 8,700 kJ (men) or 7,400 kJ (women) to avoid metabolic slowdown.
Use a calorie calculator for personalized estimates based on your age, weight, and height.
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Energy Value of Food
High Energy
High-fat/sugar foods, alcohol.
Medium Energy
Proteins and carbohydrates.
Low Energy
Fruits, vegetables, legumes, fiber.
Strategies for Success
Create a Deficit
Create a calorie deficit by monitoring intake and activity.
Regular Exercise
Combine cardio and strength training. Stay hydrated and sleep well.
Meal Planning
Focus on whole, nutrient-dense foods. Be patient and consistent.
⚠️ The Starvation Myth
Misconception: Severely restricting intake or skipping meals is effective.
Reality: Depriving the body slows metabolism, leads to muscle loss, and nutrient deficiencies. Always choose safety and sustainability.