The average adult needs to burn about 8,700 kilojoules (kJ) per day to maintain their current weight. However, the exact number varies depending on factors like age, sex, weight, muscle mass, and activity level. For weight loss, creating a deficit by burning or cutting about 2,000 kJ per day can lead to losing roughly half a kilogram of fat per week. Key points:
- Average maintenance energy burn: ~8,700 kJ/day
- To lose about 500 grams per week, burn or cut ~2,000 kJ/day
- Energy needs differ based on personal factors like muscle mass, age, and activity
- Physical activity guidelines recommend at least 30 minutes of moderate exercise daily to support energy expenditure and overall health
In summary, aiming to burn around 8,700 kJ daily maintains weight, while burning more, typically around 2,000 kJ extra, supports weight loss depending on goals and lifestyle.
