WELLNESS CONNECTION · Fitness

Simple Math for Weight Loss - Calories In and Calories Out

By James Kohler, M.S., CSCS, Exercise Physiologist

December 10, 2010 - 5:00PM

In essence, the concept of weight loss is proper energy balance. By expending more calories than you intake, you create a calorie deficit and weight loss occurs. If you consume more calories than you burn in a day, you are in a positive energy state, or a calorie surplus. When you have a calorie surplus, the extra energy will be stored as fat regardless of the macronutrient type, or food source. Weight is maintained when calorie intake and expenditure are equal.

Calories provide the fuel your body needs to function, whether it�s from protein, carbohydrates or fat. Each day you expend a certain amount of energy based on your Resting Metabolic Rate (RMR) and through all activities from washing the dishes to walking the dog. Energy to maintain cardiac function, neural function and repair of the body�s cells and structures are included in your RMR. In addition, the more fat-free mass, or muscle, you have, the higher your metabolic rate. Therefore you will burn more calories even at rest if you have more muscle. Energy is fueled from the calories you consume or by breaking down energy stores, such as fat. Your Resting Metabolic Rate typically accounts for about 60-70% of daily calorie expenditure. The balance of your calorie expenditure is up to you, based on how active you are.

Exercise and portion-controlled, balanced nutrition are the most effective strategies in creating a calorie deficit. Engaging in physical activity not only burns calories, but will also increase your RMR throughout the day. Therefore, the more active you are the more calories you burn. A goal of losing 1-2 pounds per week is realistic and recommended by the American College of Sports Medicine. Remember that the primary factor in losing weight is calories. If you expend more calories than you consume, you lose weight - it�s as simple as that.

Rated by 1 person: