How Many Kilojoules Should You Have To Lose Weight

The energy we get from food and drink is measured in kilojoules (kJ). This is the metric term for calorie. Kilojoules and calories represent the same thing.

If we eat or drink more kilojoules than our body uses, the spare energy is stored as fat and we will put on weight.

8700kJ is the average daily energy intake for an Australian adult. It’s the total amount of energy we get from all food and drinks consumed over a whole day.

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Because this is an average, calculated across all adult men and women of various ages and activity levels in the population, not everyone needs 8700kJ per day – different people need a different number of kilojoules.

Find out how many kilojoules you need each day. We can also find out how many kilojoules we actually eat in a day.

Eating and drinking fewer kilojoules and/or being more physically active each day can help us reach or keep a healthy weight. If we are already overweight, this can also help prevent us from putting on more weight.

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Not sure how many kilojoules you are burning on that walk, looking after the kids or that basketball game? Get the lowdown on how to burn your kilojoules.

The table below shows us how our healthy food and drink choices can make a big difference in the number of kilojoules we eat. And remember, the healthier choices are not only lower in kilojoules, but they are higher in vitamins, minerals and fibre and lower in salt, added sugar and saturated fat.

By regularly swapping some high kilojoule options for healthier, low kilojoule ones, we can cut down our energy intake and lose weight.

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Did you know that from February 2013, all larger food and drink chains in South Australia have been required by law to clearly display the kilojoule information for the food and drink they sell?

This information makes it easier for us all to make healthier food and drink choices at major takeaway outlets, coffee, bakery, drink and restaurant chains.So, you know you should only be eating a certain number of kilojoules or calories each day, but how do you find out how many you should be eating? And what does that actually look like?

First of all, it’s important to understand what a kilojoule is. A kilojoule is a measure of the energy in food and drink, which is something we all need to keep our bodies functioning. Click here to learn more about kilojoules, and the difference between kilojoules and calories. Watch the below video to find out how your body gets kilojoules from the food you eat.

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The number of kilojoules you should be eating is going to depend on your gender, age, weight and the amount you exercise. Use our kilojoule calculator to help you figure out how many kilojoules to eat each day.

A general figure that’s often referred to is 8, 700 kilojoules, which is regarded as the average daily intake of an Australian adult. This number is just a rough guideline though, as the number of kilojoules different people use every day can vary quite a lot depending on how active they are.

Kilojoules are often spoken about in connection to weight gain and loss. Generally speaking, if a person eats more kilojoules than their body burns, their body will store the excess as fat. If a person eats fewer kilojoules than they need, their body will use stored fat to meet their requirements.

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We put together some examples of daily diets for different Queenslanders to show you how kilojoules add up. The numbers we’ve used are just averages: the actual number of kilojoules in a food will depend on the type of food and brand, preparation methods and amount eaten.

Remember: a food’s kilojoule count doesn’t indicate its nutritional value. It is possible to eat your daily kilojoule requirement by consuming unhealthy food, but you will only get the nutrients you require from eating a good balance of different types of food.

For example, the average adult man could eat between 12 and 15 chocolate bars (36g) to fulfil his kilojoule (or energy) needs each day, but this diet would severely lack a lot of the nutrients necessary to maintain a healthy body!

How Many Calories Should I Eat A Day To Lose Weight?

Meet Queensland Woman, we’ll call her QW for short. She is lightly active, taking a short walk every morning, and sits down most of the day when at work. Her daily energy requirement is 8, 970kilojoules.

For this day, QW’s diet is higher than her kilojoule requirement. If her body doesn’t burn the excess kilojoules she’s consumed, it will begin to store it as fat. To counter this, she could do more exercise, or change some of the foods that she is eating which are high in kilojoules.

What about the sweet treats for between meal snacks? You can see that QW has consumed more kilojoules from the vanilla slice at morning tea than at lunchtime with this treat.

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Discretionary foods, or foods that are high in sugar, fat or salt, are often much higher in kilojoules than we might guess. To maintain a healthy diet, it’s important to be aware of what is in the food we are eating, and eat discretionary foods only occasionally.

QW might have her vanilla slice and chocolate biscuits on a special occasion, but choose to have a snack like some fruit on regular days instead to lower the total daily kilojoule intake.

Our next example, Queensland Man (QM), works at a job that requires lots of physical activity throughout the day, so his current daily energy requirement is quite high at 14, 350kilojoules.

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QM is over his kilojoule count for the day, which is bad news because he’s trying to lose a bit of weight.

Drinks are building up his kilojoule count, and some don’t even add a lot of nutritional value to his diet. It’s easy to forget that there are kilojoules in drinks as well as food, and sugary drinks and alcohol can contain a surprising amount.

Knowing how high in kilojoules they are, QM might think about his drink choices as a first step to lowering his kilojoule intake. It’s important he still gets enough fluids to stay hydrated, so most of the time he should choose to drink water instead. He could also skip the fries with his lunch and try some snacks between meals.

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A healthy diet isn’t just about kilojoules, but understanding what kilojoules are and how your body uses them is a really good start. Once you know how many kilojoules your body requires in a day and what types of food to aim for, it’s time to create a meal plan.

Like our examples above, mapping out your diet in advance can help you check that you’re going to meet your goals. You can use our range of healthy recipes to create delicious healthy meals, and our meal and exercise planner as a template for your weekly plan.

For further information, a health professional or Accredited Practising Dietitian can give you specific advice about your diet, including what to eat if you’re trying to lose weight or managing any health conditions.Kilojoules are those little units of energy we consume whenever we eat, well, anything. And they are arguably the most talked about part of any weight-loss journey.

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The general rule is that if you eat more kilojoules than you use, you’ll gain weight. And if you take in fewer kilojoules than you use, you’ll lose weight. And if those numbers are more or less even, your weight will stay about the same.

It seems simple, but the number of kilojoules you need to lose weight, maintain weight or gain weight from lean muscle depends on your activity levels, body size, hormones, sleep and more, explains registered dietitian Wesley Delbridge, a spokesman for theAcademy of Nutrition & Dietetics.

That’s because most women, unless they are very small, will burn more kilojoules than that doing literally nothing, says registered dietitian nutritionist Jonathan Valdez, owner ofGenki Nutritionand a spokesperson for the New York State Academy of Nutrition and Dietetics.

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“Less than that and you could shock your body into starvation mode, which will slow your metabolism, decrease your muscle mass, and likely keep you from getting the nutrients you need to sustain daily activity, ” Delbridge explains.

So, if you’re asking yourself, “How many kilojoules do I need a day?” read on as experts explain what you need to know to get your kilojoule intake just right.

In order to figure out how many kilojoules you need to lose or gain weight, you first need to determine how many you need to maintain.

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Guidelines say young women should aim for 7 531 to 10 041 daily kilojoules, depending on age and activity level, but that range isn’t necessarily tailored to your specific needs – so it’s not as precise as it could be.

For a more exact number, start by finding yourbasal metabolic rate(BMR), which is the minimum number of kilojoules your body burns at rest, suggests physical therapist Grayson Wickham, founder ofMovement Vault.

“To most accurately calculate your BMR, you’d need to go to a lab to have your carbon dioxide and oxygen analysed

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