After you account for your RMR, a caloric surplus (weight gain) or deficit (weight loss) is a simple matter of calories consumed through eating and drinking
versus calories expended through physical activity.
The hard, cold, cruel fact is that there's no getting around the science of calories consumed
versus calories expended.
Not exact matches
The most defining principle in regards to losing weight is the number of
calories you consume
versus the number of
calories you
expend.
Losing fat is all about energy balance (
calories consumed
versus energy
expended).
Ultimately, it's all about energy balance (
calories in
versus energy
expended)
When starting out on a diet that has weight gain and bulking up in mind, it is recommended to keep a
calories - ingested
versus calories -
expended journal.
The weight loss equation is simple:
calories in
versus calories out meaning consume fewer
calories than you
expend, i.e. you need a
calorie deficit done in a healthy way.
Overall, men
expended more energy (2,575.6 ± 64.6 kcal / d men
versus 2,045.2 ± 56.6 kcal / d women), consumed more
calories (3,850.8 ± 118.9
versus 2,277.4 ± 92.4 kcal / d), were in greater positive energy balance (1,275.2 ± 80.2
versus 232.2 ± 74.2 kcal / d), and gained more weight (0.95 ± 0.14
versus 0.13 ± 0.16 kg) than women during ad libitum food availability regardless of sleep opportunity (all sex differences P < 0.0015).