Energy expenditure.


The energy that you expend can be broken down into three categories:

Resting metabolic rate, also known as your BMR. This is the amount of energy you burn at rest (doing nothing). This can be found (very roughly) using a BMR calculator, like this one: http://www.bmrcalculator.org


Thermic effect of food. This is the amount of energy you expend processing and digesting the food you eat. This was discussed in issue #1 of threemail., but a brief reminder: Protein requires up to 30% of its calories to digest, carbohydrates require up to 10% to digest, fats require up to 3% to digest.


Physical exercise activity. This is the amount of energy you expend being active, moving around, exercising, etc.


This produces the full energy balance equation:


The energy you consume - resting metabolic rate - thermic effect of food - physical activity expenditure = energy remaining


If the energy you consume is more than these three combined, you gain weight.


If the energy you consume is less than these three combined, you lose weight.




Sign up to threemail. for three ideas just like this every Tuesday! r