Our expert says:
If your present BMI = 31,3 then you do need to reduce your present energy intake by at least 500 kcal or 2100 kJ per day. If you are a 24 year old male, your normal energy requirement would be 2900 kcal or 12200 kJ per day. So to lose weight you would need to reduce your intake to 2400 kcal or 10 000 kJ per day and keep up the exercise as often as possible. The formulas are very complex, so it is usual to use International Tables that specify the energy requirement for men and women at different ages.
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