## Output exceed input

Hi Doc, thanks for your help!

I would like to understand the above theory in simple english, the only way i can get close to understanding is if i ask you to calculate the foll for me:

I would like to know if my output (exercise ) is exceeding my input ito calories/kj and i do not know how to work it out so will give you an example of a typical day' s eating plan so you can please calculate for me and tell me if it does exceed and whether i will loose some weight slowly which i know is the healthier way to loose and maintain:

Female, age:35, 1,69m tall, current weight : 72.5 BMI about 26/27

Typical day eating plan:
Breakfast: Cooked oats/jungle B/Low GI muesli - 1/2 cup
Fat Free Milk or Fat Free Vanilla Yoghurt
1 Banana

1 naartjie

Lunch: Chicken/Fish/Lamb/lamb liver made with a little olive oil, a salad and or veg 1cup) -1/2 cup basmati rice/1 slice low gi bread/90mg sweet potato/5 small baked potatoes/1/2 cup cooled mealie meal.

1 provita/maize snacker with 3 spoons fat free cottage cheese/1apple/12 grapes/10 strawberries

Supper: Same as lunch - without the carb though!?
2lt water and about 2 cups green tea incl in the 2l water, maybe a decaff coffee 1 cup.
I exercise on treadmill, fast walking for 15 min and another 15 min on a stationery bike at moderate pace, then 3 x wk i do either yoga/pilates/the balancing ball

Is my exercise still too little and am i eating too much still, pls work out my cal/kj as above diet then i can check on the bike/tread how many calories i am burning. i do not know how to work out the above diet?
Thanks so much.

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###### Our expert says:
DietDoc

Dear Kiki
I would recommend that you try the diet and the exercise and monitor your weight and dimensions once a week and you will see that you are losing kg and cm.
Best regards
DietDoc

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1
###### Posted by: Rina | 2009-07-22

Why don' t you just the calorie counter on the website? That is what I do everyday. Then, if you want to lose weight you should be consuming between 5000 and 6000kj. You can also subtract your kilojoules burnt throught exercise which you can also estimate on the website.