Many of you may be wondering: How many kilojoules should I burn a day? In simple words, we can say that the requirements for the kilojoules may vary person to person. You need to consider various factors to decide the number of kilojoules you need a day, such as weight, age, lifestyle, and height. In this blog post, we’ll discuss the science behind kilojoules and factors that can affect your daily energy intake.
To measure how much energy we get from different sources, like drinks and foods, we use a metric called kilojoules. With kilojoules, you will know the energy requirement to perform daily functions, such as blood circulation, breathing, and physical activities.
The consumption of kilojoules needs to match the amount of energy our body expends each day. Different foods and drinks come with different amounts of kilojoules depending on their ingredients and serving sizes. High-sugar and high-fat foods tend to have the most kilojoules, while carbohydrates, proteins, vegetables, fruits, dietary fibre, and legumes have lower amounts.
Various factors can help you decide the number of kilojoules you should burn a day to lose weight, such as your age, weight loss goals, gender, and muscle mass. Basically, adults looking to lose weight to achieve a healthy weight must aim to burn more energy than they consume, creating a kilojoule deficit.
For reference, the Australian Department of Health and Aged Care recommends that adults engage in at least 2.5 hours of moderate-intensity activity or 1.25 hours of vigorous-intensity activity each week. With regular activities, you will not only burn kilojoules but also receive numerous health benefits.
Around 8,700 kilojoules per day is the average amount for an adult to maintain a healthy weight. However, it may vary from one person to another. Many factors can influence how much energy you may need, such as:
Here are some important factors that can influence average kJ intake:
If you want to shed some extra pounds to reach a healthy weight, you must take fewer kilojoules than your body needs.
To determine your daily kilojoule requirements, you can seek advice from our dietitian Glenroy at Magnus Medical Centre. You can also use different online calculators to check your daily kilojoule requirements. These requirements may be based on factors like age, gender, exercise level, and current weight.
Weight loss does not only consider factors like kilojoules and exercise, but it also includes a holistic approach that identifies habits, mindset, and overall lifestyle. Gradual and sustainable changes to your lifestyle, such as performing regular physical activities and maintaining a balanced diet, can also help you achieve a healthy body weight.
You can use kilojoules and calories to measure energy in food. The kilojoule (kJ) is an international system of units (SI) measurement, on the other hand, calories are used in the metric system. In the same manner that feet and centimetres measure height, calories and kJ measure energy.
At Magnus Medical Clinic, we have expert dietitians who offer personalised support and evidence-based treatments to help people achieve their weight loss goals effectively. Our Glenroy Medical Centre offers comprehensive programs designed by dietitians, including guidance on exercise and nutrition.
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