The calories burned by the human body on a daily basis fall into four categories:
1. The calories it takes to survive.
2. The calories burned through the digestion and breakdown of food.
Article. Diet induced thermogenesis
3. Non-exercise activity induced calorie burning.
4. The calories burned through exercise.
Huberman Lab Podcast. Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle @ 00:36:19
To maximize fat loss, we need to understand how to adjust and manipulate the factors we actually have control over:
1. Adding lean muscle through three bouts of resistance exercise per week.
2. Eating protein as the primary food source, at 0.8-1.0 grams per pound of bodyweight daily.
3. Moving around more during the day.
Calorie tracking and food label reporting are commonly misreported and underestimated - with errors of up to 70% on calorie tracking and 20% on food labeling.
To track effectively and succeed at weight loss, accounting for protein and keeping a written food diary is the simplest and quickest route to fat loss.
Basal Metabolic Rate (BMR) - the number of calories the body burns at rest.
Men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
Women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Protein: 0.8-1.0 g per pound of bodyweight daily. Use the higher end of that range while in a calorie deficit, when protecting lean muscle matters most.
Renaissance Periodization. Calories and Macros for Fat Loss
If you have lost and regained the same weight more than once, weight loss and composition explains why that keeps happening.
There is more to cover - the role of carbohydrates and fat in the diet, and how timing protein, carbohydrate, and fat around meals, training, and sleep affects fat loss. Ask and I will share the evidence on either.
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Body Engineering by JD - Jeff Danilin - 2811 N Glenoaks Blvd, Burbank, CA 91504 - (562) 279-3330
This material is provided for general education. It is not medical advice and is not a substitute for care from a qualified health professional.