A calorie is a unit of energy used in nutrition.
By definition; a calorie is the energy required to raise the temperature of one gram of water by one degree celsius.
The calories in food provide energy. Everything you eat contains calories however the amount of calories is dependant on the type of food and how much is consumed. Our body also ‘burns’ calories as a fuel for energy and to function.
Energy balance is the difference between the energy you consume and the energy you expend.
The energy you consume refers to the calories found in food and drinks whilst the energy you expend refers to your Total Daily Energy Expenditure (TDEE). Your TDEE is made up of:
Basal Metabolic Rate (BMR) - the energy your body uses for daily functioning
Thermic Effect of Food (TEF) - the energy required for digestion and absorption of the foods you consume
Non Exercise Activity Thermogenesis (NEAT) - the energy required for all movements you make without intending to ie. fidgeting, blinking, talking with your hands
Exercise Activity (EA) - the energy use when training/working out
If the energy you consume is EQUAL to the energy you expend your weight will remain the same. This is know as maintenance.
If the energy you consume is MORE than the energy you expend your weight will increase. This is known as a calorie surplus.
If the energy you consume is LESS than the energy you expend your weight will decrease. This is known as a calorie deficit.
IN order to lose weight you MUST be in a calorie deficit and if you are not losing weight....your not in a calorie deficit.
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