Nutrition

How Does Food & Exercise Play a Role in Your Weight Loss? CALORIES IN VS. CALORIES OUT

If you want to lose weight or gain weight, then this is the most basic concept you need to understand to get there. Unless you understand this, you won’t get far with your fitness goals.


Calories in = the calories you eat/drink in a day

Calories out = the calories used in a day (TDEE)


What makes up TDEE?

-BMR (basal metabolic rate): the amount of calories it takes to keep you alive, excluding all movement

-NEAT (non-exercise physical activity): the amount of calories it takes to keep you moving in everyday life, such as standing, walking, doing chores

-EA (exercise activity): The amount of calories used for exercise

-TEF (thermic effect of food): The amount of calories needed to metabolize your food


When calories in = calories out, you are experiencing a plateau or maintenance calories.


When calories in is higher than calories out, you are experiencing weight gain.


When calories in is lower than calories out, you are experiencing weight loss. This means that if you have goals of weight loss, you need to make sure that your calories in is LESS THAN your calories out. You have three ways of doing this.


Option 1: Eat less food. Check here to see how many calories you should be eating.

Option 2: Increase your daily activity (TDEE) through exercise activity or non-exercise activity. You can also manipulate your BMR and TEF, but this is more advanced and very insignificant in comparison to EA and NEAT.

Option 3: Eat less and increase your daily activity.


For overall health and the best results for weight loss, its best to pair both a healthy nutrition plan and exercise.


If you want additional training and nutrition coaching, apply here!

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Lexes O'Hara

Lexes O'Hara is a personal trainer and nutrition coach. Her work philosophy is to teach her clients to, "train, eat, and live like a bad ass." Certifications include NASM CPT and FNS.