UNDERSTANDING THE CALORIES IN VS CALORIES OUT EQUATION
Check out Precision Nutrition’s Article on “Can eating too little actually damage your metabolism?” - This explains A LOT of the Questions you guys have messaged me about.
I’ll quickly summarise this for you, but if you have time…CHECK IT OUT.
‘Calories IN < Calories OUT’ DOES result in weight loss (predominantly fat loss when done correctly)… HOWEVER, there is more to this equation than you may think.
Let’s break down the components of each side ENERGY IN = ENERGY OUT.
ACTUAL CALORIES EATEN: Near impossible to be spot on (without living in a metabolic chamber!) Why…? 1. Calories represented on food labels can be up to 20-25% off the estimate, and 2. Differences in absorption.
CALORIES NOT ABSORBED : The amount of energy a food contains in the form of calories is not necessarily the amount of energy we absorb, store, and/or use - for example: we absorb more calories from processed foods than whole foods e.g. you absorb more fat from peanut butter than whole peanuts. Another reason is because of individual differences in gut microbiome.
RESTING METABOLIC RATE (RMR): No. of calories burned at rest per day..just to keep you alive! Roughly 60% of your total expenditure (one of the biggest misconceptions). This varies based on: weight, body composition, sex, age, genetic predisposition, and your gut microbiome.
THERMIC EFFECT OF EATING (TEE): The energy needed for eating, digesting and processing food. Roughly 5-10% of your total expenditure. Protein requires the most energy from macronutrients, and whole foods > processed.
PHYSICAL ACTIVITY (PA): Calories burned from purposeful exercise, e.g. gym, climbing etc.
NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT): Calories you burn from general movement e.g. fidgeting, making coffee etc. Can vary a lot on different lifestyles.
Actual calories eaten - calories not absorbed = rMR + TEE + PA + NEAT
Learn to alter the variables you are in control of when you reach a plateau towards your goal.
So I hope you can now see there’s more to it when it comes to Calories IN Vs Calories OUT.
Stay Healthy & Happy!