Kilojoules you need in a day


You need about 120 kilojoules per kilogram of bodyweight. For a 68-kilogram woman, that’s about 8100 kilojoules a day; for an 80-kilogram man, it’s about 9600 kilojoules a day.


(Fewer than three exercise sessions a week, but regularly on your feet and moving about.) You need about 130 kilojoules per kilogram to maintain your weight. For a 68-kilogram woman, that’s about 8850 kilojoules; for an 80-kilogram man, it’s about 10,400 kilojoules.


(Getting 30 to 60 minutes of exercise at least three times weekly.) You need about 140 kilojoules per kilogram of body weight. For a 68-kilogram woman, about 9500 kilojoules; for an 80-kilogram man, about 11,200 kilojoules.

To lose about 200 grams a week – a realistic, goal for people who make small healthy lifestyle changes – you need 1050 kilojoules less per day. It’s easy to eat 525 fewer kilojoules by, for example, having fruit instead of ice-cream.It’s just as easy to add 525 kilojoules of exercise with a 15-minute stroll at lunch and another after dinner.

Or you could wash the car, rake leaves and use the stairs instead of the lift.

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