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Kanader
Roughly, 2000 calories is the recommended average. For sedentary people, this drops down to 1500, and for active people it raises to 2500.
Losing weight is a matter of using more than you take in. 30 minutes is a good minimum for your cardio workout. Keep in mind though, that if this is what you're used to, and you're neither gaining or losing weight, then you've reached an equilibrium. You need to either decrease your intake, or intensify or lengthen your workout.
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