![]() To lose weight and body fat, you must be in a calorie deficit, meaning you eat fewer calories than you burn. If you eat more calories than you burn, you gain weight and body fat over time. The calories you burn from everything that is not sleeping, eating, or exercising is called non-exercise activity thermogenesis, or NEAT for short. This includes every planned physical activity in your daily life, from exercise to walking to work to doing the dishes, plus involuntary physical activity like fidgeting. About 10 % of your total daily energy expenditure go to TEF. The energy cost of processing and storing the food you eat, in other words. Your TEF is the increase in your metabolism after eating. For people with physically demanding jobs or athletes who burn many calories exercising, that number can be significantly lower. RMR accounts for about 60 % of the total daily energy expenditure for the average person. Life-sustaining functions like breathing, protein synthesis, and cell production are also included in your RMR. It includes the energy cost of organs like your brain, kidneys, liver, and muscles at rest. Your RMR is the number of calories you burn daily just by living, even if you’d spend all day and night in bed. Your total daily energy expenditure consists of three major components: 1 2 Your Resting Metabolic Rate (RMR) If you don’t know how many calories your body requires, you can’t accurately determine your macros. The first thing to do is to determine your energy needs. Keep reading, and we’ll go through each step in order with easily understood, practical examples. How To Calculate Your Macros for a Successful Bodybuilding Cutĭetermining which are the best macronutrient ratios for you is a four-step process. Each gram of carbs provides four calories. Carbohydrates are the energy source your muscles prefer during high-intensity exercise like strength training.Fat is also an important energy source for your daily activities. ![]() Your body needs fat to produce hormones like testosterone, keep your cells healthy, and absorb nutrients.
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