Calories In Vs. Calories Out For Weight Loss
When talking about calories, we are talking about the amount of energy that can be extracted by your body from the foods you eat.
To lose weight: consume fewer calories than your body uses
To gain weight: consume more calories than your body uses
To maintain weight: consume the same amount of calories that your body uses
The amount of calories/energy your body needs per day is based on the following:
Basal metabolic rate: the amount of energy your body needs just to live day by day.
Non Exercise Adaptive Thermogenesis: the amount of energy your body needs to perform everyday tasks such as walking, standing, typing etc
Thermic Affect of Food: the amount of energy your body needs to extract the energy from the foods you eat
Exercise Activity: the amount of energy you expend when exercising.
Scientifically speaking, it is impossible to gain weight when in a calorie deficit (consuming fewer calories than what your body expends). If you are “dieting” as you do not lose weight, then you are not in a calorie deficit.