How many kJ should I eat per day to lose weight?

THAT NY

• Up to 34 years old approximately 9,240 kj (2,200 kcal)
• Up to 54 years old approximately 8,610 kj (2,050 kcal)

When calculated per day, in our conditions it is about 150 to 160 kJ (35 - 38 kcal) per 1 kg of weight. Of the total amount of kilojoules, it should be:

• 10 to 15% protein
• less than 30% fat
• 40 to 55% or more carbohydrates

To know how many kJ you should consume per day, you need to calculate your daily calorie intake.

How to do it? First, find out your basal metabolic rate. That's the basis, it's the energy your body needs to maintain basic life functions, such as heart rate and breathing. But you should know that it decreases with age and depends on the amount of muscle mass.

You can calculate this value using the following formula. Equation for calculating your basal metabolic rate (BMR):

• Women BMR = 655 + (9.6 x Body Weight) + (1.8 x Height) - (4.7 x Age)
• Men BMR = 66 + (13.8 x Body Weight) + (5 x Height) - (6.8 x Age)

But it doesn't end there. In addition to your basal metabolic rate, you need to add the type of work you do, the level of stress you experience, whether you exercise regularly or work shifts. All of this needs to be factored into your total daily intake:

• Stress is for example: + 10 - 20% BMR (normal stress - lower workload) + 50% BMR (high stress - high workload)
• Lifestyle: + 20% BMR (sedentary) + 30% BMR (moderate) + 50% BMR (active)
• Shift work: + 5% BMR
• Active sports : up to + 50% BMR. The question is how well you will be able to maintain and maintain this number on a daily basis.

And don't forget that with ADI-PEX the pounds will go down even faster :)