What is energy balance (calories in versus calories out)


Hope this newsletter finds you happy and healthy!

Today we are going to talk about energy balance and how and why this effects losing body fat. The number 1 rule to understand when it comes to your intake is your calories in effects your calories out!

Your calories “in” come from your food intake (energy) (these include protein, fats, carbs & alcohol) and also your thermic effort of food (how long your body takes to digest, burn and store your food). So if you consume more calories “in” than you burn you will gain weight.

Your calories “out” include things like your NEAT levels (incidental activity like figeting), physical activity which is everything you do over and above your NEAT levels (such as going to the gym, walking, cardio, sport etc) and your resting metabolic rate (the calories you burn at complete rest to sustain basic bodily functions to survive). So if you “burn” more (out) calories than what you consume (in) you will ultimately lose body fat.

If you want to just maintain your current body weight you must avoid being in a calorie surplus or deficit.

If you are finding that you aren’t losing your desired body fat that might be a few things you aren’t doing right. Here is a quick checklist to go through.

  1. If you aren’t losing weight on the calories that you have allocated yourself it generally means that you aren’t sitting in a calorie deficit.

  2. Are you tracking your food via My Fitness Pal constantly and not throwing in extra foods just because you want to. Everything you eat counts as calories and if you are adding in extra ingredients into your meals (and not tracking them) before you know it these “extra calories” will quickly amount up.

  3. Maybe you are currently experience metabolic adaption? When you first go into a calorie deficit you do initially lose body fat but it can stop. Unfortunately your calorie deficit number doesn’t stay the same all the time. As you lose body fat your maintenance calorie level changes which this means your TDEE has shifted. Metabolic adaption can occur if you have been sitting in a calorie deficit for a long period of time and not had any diet breaks.

  4. Don’t just don’t focus on calories in. Calories out is just (or more) important than calories in. As mentioned above make sure that the calories you are consuming “in” are less than the calories you are expending “out”. Basically if you move more and add extra activity to your daily routine (ie. your “out” calories) you get to eat more!! Who wouldn’t want this to happen!!

  5. Are you being consistent with your eating? Don’t just be good Monday – Friday and then on the weekends undo all your hard work! Everyday counts and being consistent counts!

  6. Have you set yourself an achievable fat loss target? The ideal rate of fat loss is approx. 0.5grams per week. This is an average estimate. Not every week might be spot on but if you were to average this out say over a 12 week period then it should realistically be around this number.

  7. Don’t be impatience, weight loss is a journey and you need to be fully committed on this journey both mentally and physically. Don’t over think it too much and just enjoy the process.

  8. Lastly, employ a coach who can help you through your fat loss journey. Having someone supporting you and teaching everything you need to know to achieve your dream is the best thing money can buy (well I think so anyway!).

So I hope this information helped and you learned something along the way!!



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Merri's Nutrition & Fitness

Hi there! My name is Merri Van Lierop and I am a qualified personal trainer, group fitness instructor, diet and nutrition coach and busy Mum creating wholesome and delicious recipes. I have created Merri’s Nutrition and Fitness as a platform where everyone can be educated on what is the correct way to eat a nutritious and balanced diet while reaching and maintaining their health and fitness goals. 

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