Fat Loss Fundamentals
About Lesson

What are calories?

Calories are units of energy that your body require to keep you up and running. Every person is unique and will require a different amount of calories per day, depending on their age, sex, weight, height and activity levels.

How does fat loss occur?

Fat loss occurs when you consume (eat & drink) less calories than your body needs to provide its functions throughout the day. Because you have provided your body with a shortage of calories, it needs to go in search for those calories (units of energy) elsewhere, and that when it turns to stored fats in your body.

How are calories burnt?

The biggest misconception out there is that calories are only burnt through exercise.

Here are ALL the ways that your body burns calories on a daily basis:

1. BMR (Basal Metabolic Rate)

Your basal metabolic rate is the number of calories that your body burns at rest. Even when resting your body burns calories by performing basic functions to sustain life, such as breathing, nutrient processing, cell production etc. Your BMR is determined by a number of factors, Including your sex, weight, height, age and body composition.

2. NEAT (Non Exercise Activity Thermogenesis)

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything you do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to the shop, typing, performing garden work, household tasks and fidgeting. It is these small movements that are overlooked, but actually play such a vital role in the process.

3. TEF (Thermic Effect of Food)

The thermic effect of food (TEF) is the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. Out of the macronutrients, protein has the the highest thermic effect of food, then carbs and lastly, fats.

4. EAT (Exercise Activity Thermogenesis)

Your exercise activity thermogenesis is all your planned, structured and repetitive physical activity. This is often where the emphasis is placed when it comes to fat loss, but it actually equates to a small percentage total of your total daily energy expenditure.

*Your planned exercise makes up for the least amount of calories burnt throughout the day.

Together these 4 ways of burning calories equates to your TDEE, which is your total daily energy expenditure. This is the total amount of calories your body burns per day.