Definition
Energy balance refers to the balance between the number of calories you consume through foods (energy in) and the number of calories you expend daily (energy out).
Explanation
- If energy in equals energy out, you are in energy balance. This maintains current weight.
- When calorie intake exceeds expenditure, it causes energy surplus and weight gain in the form of fat and muscle.
- Burning more calories than you consume creates an energy deficit leading to weight and fat loss.
- Tracking total daily energy expenditure helps determine your maintenance needs for staying in balance.
- Small adjustments of 100-300 calories make reaching energy balance more achievable for weight goals.
Examples
- Adding two snacks for a 200 calorie surplus to gain weight.
- Increasing cardio 30 minutes to burn 200 more calories for a deficit.
Related Terms
- Calories in, calories out; TDEE, energy expenditure; caloric surplus/deficit
Common Questions
- How do I calculate energy balance? Track your TDEE and caloric intake to find the balance.
- What causes weight gain/loss? Consistently greater energy in vs. energy out, and vice versa.
Do Not Confuse With
- Calorie counting – Tracking just intake without accounting for expenditure
- Macronutrients – Protein, carbs, fat. Energy balance looks at total calories.
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