How to Understand Calorie Deficits

Feb 17, 2024

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Welcome to my guide to weight loss, where weand break it down to the fundamentals – calories in vs calories out. Think of it as a video game, where your daily score is determined by your food intake and energy expenditure. Let's look at that score that makes up this game and how you can strategically navigate it to achieve your weight loss goals. Conclusion: In the game of weight loss, achieving a caloric deficit is the winning strategy. Understanding and optimizing your BMR, NEAT, and EAT are crucial steps in reaching your goals. Treat each day like a level, balancing your food intake with your energy expenditure, and watch as the pounds melt away. Remember, it's not just about what you eat; it's about playing the game smartly to achieve lasting success. Start leveling up today!
Understanding the Basics: BMR, NEAT, and EAT

Your Basal Metabolic Rate (BMR) is like your character's base stats in the game – it represents the calories your body needs at rest, just to keep your basic bodily functions running. This is just what you need to breathe.
Non-Exercise Activity Thermogenesis (NEAT) is your basic movement calories, equivalent to your character's steps in the game.
Exercise Activity Thermogenesis (EAT) is your workout sessions, contributing to the overall calorie burn.

Imagine you are a character weighing 200 lbs. Your BMR is 2000 calories, NEAT is 650 calories, and your workouts contribute 350 calories.
Your daily score would be BMR + NEAT + EAT = 2000 + 650 + 350 = 3000 calories burned.

To enter the next level of weight loss, you need to be in a calorie deficit. If you consume fewer calories than your body burns, you force it to tap into its own energy reserves (fat).
In our example, consuming 2450 calories while burning 3000 calories results in a daily deficit of 550 calories.

Aim to consume calories around the level of your NEAT + BMR. In our scenario, that would be 2650 calories (2000 BMR + 650 NEAT).
This strategic approach ensures that your body is fueled adequately while maintaining a calorie deficit for weight loss.