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Calories In VS Calories Out

Updated: Feb 18, 2021

In whatever way we try to change the way we look it is without argument that the amount of total energy in and total energy out will remain the most important factor in total body weight.

what ratio of lean versus fat mass it is. Total body weight is ultimately determined by:

calories in vs calories out

Want to gain muscle?

To gain muscle we must have a surplus of available “fuel” to do so. For this to occur, we must be in an anabolic (regenerative) state and therefore reflectively a hypercaloric state. Hypercaloric means an excess of calories beyond current requirements.

Want to lose fat?

To lose body fat/weight, it must be mobilised to be used as potential energy (lipolysis). This must exceed the storage of surplus energy substrates as subcutaneous or visceral fat (lipogenesis).

To lose fat/weight, we must be in a catabolic (degenerative) state. This is indicative of a hypocaloric state. Hypocaloric meaning there is an insufficient intake of calories for the current requirements causing the body to use fuel stores.

You cannot gain fat unless you are consuming more than your requirements are.


Above we discussed energy in, however we also need to consider energy out.

EAT = Exercise Activity Thermogenesis

Exercise activity thermogenesis is energy expended from exercise that we intentionally engage in (anything you do at the gym, going on a brisk run, etc.) This accounts on average to 5% of our total daily energy expenditure.

TEF = Thermic Effect Of Food

The thermic effect of food (TEF), defined as the increase in metabolic rate after ingestion of a meal. This accounts on average to 10% of our total daily energy expenditure.

NEAT = Non Exercise Activity Thermogenesis

NEAT is the energy expended for everything we do when we’re not sleeping or exercising. Things like mowing the lawn, walking up a flight of stairs, fidgeting, etc. They all burn calories, and more than we would expect, this accounts on average to 15% of our total daily energy expenditure.

BMR = Basal Metabolic Rate

BMR, is the amount of energy our body burns at rest on a daily basis. In other words: It is the number of calories required to keep our body functioning while we are not doing any physical activities. this accounts on average to 70% of our total daily energy expenditure.

We must look at all the factors, positive or negative, that play a part in the plan. Do you want to lose weight, put on muscle or maintain weight? Deduce the best course of action.

Whatever the goal is, calories and energy balance is the primary goal.

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