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21 Feb 2003

Kilojoules required for men and woman
Afternoon Doc

Would like to get a rough idea what the daily kilojoule requirements are for men and woman of average weight and height and that do cardio training and all over body workout training 3 times a week (for fitness and to keep lean). I've heard varied amounts and the norm seems to be 10500 kj for men and 8500 kj for woman, (roughly) 70% of which comes from carbs, 20% from protein and 10% from this ok? or is a change in diet required?
Answer 445 views

01 Jan 0001

Dear Keith
According to the USA RDAs, adult men between the ages of 19 and 50 years with a moderate energy expenditure can ingest up to 12100 kJ/day and women from 15-50 years can ingest 9 200 kJ/day. The figures you quote are therefore considerably reduced if the people in question are doing serious fitness training and could lead to loss of lean muscle mass. It may thus be prudent to increase the energy content slightly if the individuals get too attenuated. Your division of the macronutrients according to the ratio of 70:20:10 is fine.
Best regards
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