this post was submitted on 04 Nov 2023
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Silly question: so recommended daily intake is 8700kj. Is that 8700kj energy at 0 activity or moderate amount of activity throughout the day?
So if say I do 15k steps + some sports, what should my intake be?
It depends on the sports. 1 hour of running that keeps my heart up around 165-170bpm nets me up to around 4,000 extra kilojoules. A 25 minute commute to work at around 130bpm Gives me 1,000 extra kilojoules.
The daily 8700 thing seems to account for about 7,500 daily steps. I don't budget my kilojoules close to whatever I get from just steps, but it isn't a lot. Maybe 100 extra kilojoules per 1,000 steps?
These numbers also change depending on age, weight, gender and height. So your numbers while being in the same ballpark will not be the same as mine.
Hmmmm I see. Thanks for the detailed response Nath. So essentially sticking to a 8700kj diet is still 'cutting' if I play 2 hrs of tennis / 15k steps a day. Interesting!
I'm aiming to stay under 7,500 for this little diet I'm on. The steps and exercise are all my safety net because I go a little over that most days. Always under 8,700 though.
Depends on height, weight, age, gender, daily incidental activity. There are some online calculators or fitness/phone device apps that you can enter the parameters into to give an estimate. It’s never exact, but will give a better indication.