Our expert says:
The problem with trying to quantify everything with numbers is that the human body is not a machine. In general it is recommended that adult men require approx. 3000 kcal per day to maintain their weight if they are moderately active. To lose weight one needs to reduce one's energy intake by about 500 kcal per day, thus an average energy intake of 2500 kcal/day (you will notice that these average figures are reasonably close to the ones you have calculated). If you start doing really intensive daily exercise and use up 600 kcal per day then it is possible that you would need to reduce your energy intake by less than 500 kcal per day. However, most people who are not elite athletes require both energy reduction of about 500 kcal and an increased energy expenditure to lose weight. You can certainly try only reducing your energy intake and not do any exercise, but for better results you may find that doing exercise does improve the rate of weightloss. So diet and exercise are usually recommended in combination.
Hope this helps
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