Although each person is different and your ideal kilojoule intake depends on your height, weight and muscle mass, I can give you a rough guide of how many kilojoules you should be consuming to lose weight.
The key to losing weight is to eat less kilojoules than you are using with activity and your natural metabolic rate, so your body uses its fat stores. But you need to eat more than youre minimal metabolic rate otherwise you start to breakdown muscles for energy, making it hard for you to maintain weight loss in the long term.
1) Each meal – about 1500 kilojoules per meal
2) Snacks – 500 kilojoules per snack, 2 a day
Total – 5500 kilojoules per day
For more information or if you have any questions, email firstname.lastname@example.org