Energy In, Energy Out – Understanding The Calorie Balance
Understanding how calories affect fitness and your training is hugely important, so let us demystify the calorie equation for you.
The simplest way to word this piece of writing is to state that your weight is influenced by the relationship between the number of calories you take in and the number of calories in which you expend via daily bodily functions and your activity.
If you’re consuming less calories than you expend then you’re in a negative energy balance, and on the other side if you’re consuming more calories than which you expend, you consequently formulate a positive energy balance.
Although at first impressions the equation which is calories in VS calories out looks rather simple, but trust me it is not and it’s something everyone can learn more about.
Just following your calories in vs calories out equation may have some effect, but not enough to sustain or help you over a long period of time, and therefore education is needed to utilise the calorie equation to its fullest potential.
Lets get into it…
Calories In – Need to know
What you need to know in reference to calories in, is that everything we consume will have a macro-nutrient make-up which will determine what we gain from it. This can be protein, fats, carbohydrates, vitamins and minerals and so on, and ultimately the amount of calories in which we take on from it, however.
When we consume food or drink we actually expend energy via digesting, absorbing and distributing the nutrients from the food. So we should always take this into account when working from this equation.
The food you consume will determine how much you expend carrying out these tasks:
- Protein: 20 – 35 percent
- Carbohydrates: 5 – 10 percent
- Fats: 0 – 5 percent
Calories Out – Need to know
When it comes to measuring the amount of calories that we expend per day it goes much further than how much we exercise per day, your body contains a numerous amount of variables that generate the final number.
The first universal variable that all humans possess is a Basal Metabolic Rate (BMR). Your BMR refers to the number of calories you burn per day carrying out just human bodily functions.
Our second is Exercise Activity Thermogenesis (EAT) and this refers to the number of calories you burn during exercise. This can be manipulated by the intensity, the type and the duration of course, but a number will always be generated at the end. In future pieces we will cover the effect of prolonged metabolic manipulation via exercise and where you continue to burn calories for hours/days after your training session.
On the other side of the coin we have NEAT, you guessed it, non-exercise activity thermogenesis. This is the amount of calories you burn per day just carrying the day to day tasks of your life and this varies in number hugely across the board. You can have someone who sits at a desk all day number crunching or someone who works in a supermarket stacking shelves and therefore physically working all day long. Both individuals have their own professions but the difference in NEAT is huge.
When looking at the conclusion of Calories In VS Calories Out, the information itself is vital towards the effective planning of precise dieting.
However, you must take into account the universal variables of calories out when programming, you could have one individual consuming 2300 calories per day, and another consuming the same amount, but their results and body fat manipulation could differ hugely based on their EAT, NEAT & BMR!
Summing Up The Calorie Equation
Hopefully that all makes sense, but here at Unit 27, we specialise in helping you work out your own personal calorie equation, because even though simple to understand what goes into it, it is extremely difficult to put it into practice correctly.
At Unit 27 our instructors specialise in custom calorie equation or as we like to call them, custom meal plans and dedicated personal training schedules. Our instructors will work with you in a one on one setting to fine tune the perfect energy in & energy out routine, so that you can achieve your fitness goals while here in Phuket.
Don’t hesitate, email us today and get started on your new fit, healthy and looking great lifestyle!
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