Guide Metabolism and Calorie intake for idiots deficit vs surplus, and what is a calorie

[rope_maxxer]

The Science Behind Weight Loss and What Works


The Fundamentals:

So essentially, losing weight or gaining weight comes down to calories in vs. calories out, everyone knows that.


What Is A Calorie?

A calorie is just a measurement of energy. Your body needs energy to do everything, including breathing, thinking, moving, digesting food, exercising, and staying alive.

Explaining Metabolism

The amount of calories your body needs at complete rest is called your BMR (Basal Metabolic Rate). This is the amount of energy your body would burn if you stayed in bed all day and did absolutely nothing. Your body still uses calories because your heart beats, your lungs work, your brain functions, and your organs stay active.

What BMR Isn’t:

A common misunderstanding is thinking BMR is the amount of calories where you won’t gain or lose weight, but that is not correct.

TDEE What It Is And How To Use It

The amount of calories where your weight stays about the same is called your TDEE (Total Daily Energy Expenditure), also known as your maintenance calories.


Your TDEE is: BMR + all the calories you burn during the day

This includes:​

• Walking​
• Working out​
• Standing​
• Moving around​
• Digestion​
• Sports​
• Everyday activities​
• Basically all movement and energy use throughout the day​

For example:​

• If your BMR is 2,300 calories​
• And your body burns 700 calories through activity during the day​

Your TDEE (maintenance calories) would be about 3,000 calories.

That means:
​

• If you eat around 3,000 calories, your weight would generally stay similar over time.​
• If you eat more than 3,000 calories such as 3,300 calories (a ~300 calorie surplus), you’ll generally gain weight.​
• If you eat less than 3,000 calories such as 2,700 calories (a ~300 calorie deficit), you’ll generally lose weight.​

The Science Behind TDEE

This works because when your body gets more energy than it currently needs, it stores much of that extra energy, mostly as body fat, so it can be used later.


TDEE And Weight-loss Over Time

When you eat below your TDEE, your body still needs energy to function, so it starts using stored energy. Most of that comes from body fat, and some can come from muscle if the deficit is too aggressive or protein and resistance training are too low.

Over time:​

• Calories in > calories out = weight gain​
• Calories in < calories out = weight loss​
• Calories in = calories out = weight maintenance​

How To Find YOUR TDEE And BMR

To estimate your maintenance calories:​

1. Use an online BMR calculator and enter your information.
2. Estimate your average activity level.
3. The calculator combines those to estimate your TDEE (maintenance calories).

That number is your starting point for deciding whether you want to lose weight, maintain weight, or gain weight.

Sources: ​

Source for calorie information

source for TDEE and expenditure information

Another study on the effects of calorie modulation in weight changes

guess what ANOTHER SOURCE WOWWWW


i’m sucha good grey n~ngh…

@TonyDr edited even changed the title so it can be more accessible for people that aren’t retardmaxxers

 

[rope_maxxer]

how the FUCK does @genio cube dick thread get more replies then this shameless bump

 

[chudlite67]

So essentially, losing weight or gaining weight comes down to calories in vs. calories out, everyone knows that.


A calorie is just a measurement of energy. Your body needs energy to do everything, including breathing, thinking, moving, digesting food, exercising, and staying alive.


The amount of calories your body needs at complete rest is called your BMR (Basal Metabolic Rate). This is the amount of energy your body would burn if you stayed in bed all day and did absolutely nothing. Your body still uses calories because your heart beats, your lungs work, your brain functions, and your organs stay active.


A common misunderstanding is thinking BMR is the amount of calories where you won’t gain or lose weight, but that is not correct.


The amount of calories where your weight stays about the same is called your TDEE (Total Daily Energy Expenditure), also known as your maintenance calories.


Your TDEE is: BMR + all the calories you burn during the day

This includes:

• Walking
• Working out
• Standing
• Moving around
• Digestion
• Sports
• Everyday activities
• Basically all movement and energy use throughout the day

For example:

• If your BMR is 2,300 calories
• And your body burns 700 calories through activity during the day

Your TDEE (maintenance calories) would be about 3,000 calories.

That means:

• If you eat around 3,000 calories, your weight would generally stay similar over time.
• If you eat more than 3,000 calories such as 3,300 calories (a ~300 calorie surplus), you’ll generally gain weight.
• If you eat less than 3,000 calories such as 2,700 calories (a ~300 calorie deficit), you’ll generally lose weight.

This works because when your body gets more energy than it currently needs, it stores much of that extra energy, mostly as body fat, so it can be used later.


When you eat below your TDEE, your body still needs energy to function, so it starts using stored energy. Most of that comes from body fat, and some can come from muscle if the deficit is too aggressive or protein and resistance training are too low.

Over time:

• Calories in > calories out = weight gain
• Calories in < calories out = weight loss
• Calories in = calories out = weight maintenance

To estimate your maintenance calories:

1. Use an online BMR calculator and enter your information.
2. Estimate your average activity level.
3. The calculator combines those to estimate your TDEE (maintenance calories).

That number is your starting point for deciding whether you want to lose weight, maintain weight, or gain weight.

https://www.ncbi.nlm.nih.gov/books/NBK499909/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6392078/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3880593/

https://pubmed.ncbi.nlm.nih.gov/22434603/


sources are properly listed in the main thread but the moderator haven’t approved it yet so boo i’ll @ whoever in it if you want

i’m sucha good grey n~ngh…

@lostsoul @Brolite
rep me or daddy’s gonna get angry

My BMR is 1200

 

[rope_maxxer]

My BMR is 1200

how on earth what the fuck

 

[chudlite67]

how on earth what the fuck

Because I am female and short. Biggest nerf of all time.

 

[rope_maxxer]

Because I am female and short. Biggest nerf of all time.

yeah can’t really slay stacy’s at 5’2 and female it might be over

 

[chudlite67]

yeah can’t really slay stacy’s at 5’2 and female it might be over

JUST FUCKING KILL ME PUT ME OUT OF MY MISERY SOMEBODY ANYBODY I CANT TAKE IT ANYMORE

 

[rope_maxxer]

JUST FUCKING KILL ME PUT ME OUT OF MY MISERY SOMEBODY ANYBODY I CANT TAKE IT ANYMORE

it’s ok just stiltmaxx trust

 

[chudlite67]

it’s ok just stiltmaxx trust

Oki :3

 

[GraciousWells970]

JUST FUCKING KILL ME PUT ME OUT OF MY MISERY SOMEBODY ANYBODY I CANT TAKE IT ANYMORE

Just run 40 miles every day

 

[chudlite67]

Just run 40 miles every day

i shouldve thought of this

 

[rope_maxxer]

Just run 40 miles every day

Are you serious right now that is wildly misleading and misinformed it is incredibly irresponsible and prudent to spread misinformation like that, she needs to run at LEAST 50

 

[rope_maxxer]

So essentially, losing weight or gaining weight comes down to calories in vs. calories out, everyone knows that.


A calorie is just a measurement of energy. Your body needs energy to do everything, including breathing, thinking, moving, digesting food, exercising, and staying alive.


The amount of calories your body needs at complete rest is called your BMR (Basal Metabolic Rate). This is the amount of energy your body would burn if you stayed in bed all day and did absolutely nothing. Your body still uses calories because your heart beats, your lungs work, your brain functions, and your organs stay active.


A common misunderstanding is thinking BMR is the amount of calories where you won’t gain or lose weight, but that is not correct.


The amount of calories where your weight stays about the same is called your TDEE (Total Daily Energy Expenditure), also known as your maintenance calories.


Your TDEE is: BMR + all the calories you burn during the day

This includes:

• Walking
• Working out
• Standing
• Moving around
• Digestion
• Sports
• Everyday activities
• Basically all movement and energy use throughout the day

For example:

• If your BMR is 2,300 calories
• And your body burns 700 calories through activity during the day

Your TDEE (maintenance calories) would be about 3,000 calories.

That means:

• If you eat around 3,000 calories, your weight would generally stay similar over time.
• If you eat more than 3,000 calories such as 3,300 calories (a ~300 calorie surplus), you’ll generally gain weight.
• If you eat less than 3,000 calories such as 2,700 calories (a ~300 calorie deficit), you’ll generally lose weight.

This works because when your body gets more energy than it currently needs, it stores much of that extra energy, mostly as body fat, so it can be used later.


When you eat below your TDEE, your body still needs energy to function, so it starts using stored energy. Most of that comes from body fat, and some can come from muscle if the deficit is too aggressive or protein and resistance training are too low.

Over time:

• Calories in > calories out = weight gain
• Calories in < calories out = weight loss
• Calories in = calories out = weight maintenance

To estimate your maintenance calories:

1. Use an online BMR calculator and enter your information.
2. Estimate your average activity level.
3. The calculator combines those to estimate your TDEE (maintenance calories).

That number is your starting point for deciding whether you want to lose weight, maintain weight, or gain weight.
Source for calorie information


source for TDEE and expenditure information

Another study on the effects of calorie modulation in weight changes

guess what ANOTHER SOURCE WOWWWW


i’m sucha good grey n~ngh…

@lostsoul @Brolite
rep me or daddy’s gonna get angry

THE MODS TOOK DOWN MY “MUST READ” APPEAL WHAT DID I DO BRO

 

[Starlet]

THE MODS TOOK DOWN MY “MUST READ” APPEAL WHAT DID I DO BRO

nothing, things just don’t get into must reads that easily

I did know this all already but it’s a good thread, bump

 

[rope_maxxer]

nothing things just don’t get into must reads that easily

i thought it was pretty useful info considering i have 3 different people asking me how to lose weight and what is a calorie i don’t get it did i format it wrong or smth?

 

[Starlet]

i thought it was pretty useful info considering i have 3 different people asking me how to lose weight and what is a calorie i don’t get it did i format it wrong or smth?

It is useful, it has nothing to do with the formatting

It’s just if you try posting in must reads on your own it’s always gonna either be rejected or moved to a different section, to get into must reads you have to specifically ask and have it be reviewed

 

[rope_maxxer]

It is useful, it has nothing to do with the formatting

It’s just if you try posting in must reads on your own it’s always gonna either be rejected or moved to a different section, to get into must reads you have to specifically ask and have it be reviewed

is there a guide or thread on how to do that and do u think it would even get accepted or no

 

[Starlet]

is there a guide or thread on how to do that

Nominate threads for 'Must Reads'.
https://forum.looksmaxxing.com/threads/nominate-threads-for-must-reads.42541/

this thread and asking the admins

do u think it would even get accepted or no

I’d have to check if there’s already something similar in there

 

[rope_maxxer]

Nominate threads for 'Must Reads'.
https://forum.looksmaxxing.com/threads/nominate-threads-for-must-reads.42541/

this thread and asking the admins


I’d have to check if there’s already something similar in there

thanks for ur help do u know what admins i should ask?

 

[Starlet]

Oh and there’s also this thread

HIGH EFFORT Threads and MUST-READS requirements
https://forum.looksmaxxing.com/threads/high-effort-threads-and-must-reads-requirements.9046/

thanks for ur help do u know what admins i should ask?

Probably @Randomized but there’s @TonyDr too

 

[Starlet]

I’d have to check if there’s already something similar in there

I just skimmed through quickly I don’t think I saw anything exactly like it or on this

 

[rope_maxxer]

I just skimmed through quickly I don’t think I saw anything exactly like it or on this

i did a check as well and saw the same

 

[rope_maxxer]

So essentially, losing weight or gaining weight comes down to calories in vs. calories out, everyone knows that.


A calorie is just a measurement of energy. Your body needs energy to do everything, including breathing, thinking, moving, digesting food, exercising, and staying alive.


The amount of calories your body needs at complete rest is called your BMR (Basal Metabolic Rate). This is the amount of energy your body would burn if you stayed in bed all day and did absolutely nothing. Your body still uses calories because your heart beats, your lungs work, your brain functions, and your organs stay active.


A common misunderstanding is thinking BMR is the amount of calories where you won’t gain or lose weight, but that is not correct.


The amount of calories where your weight stays about the same is called your TDEE (Total Daily Energy Expenditure), also known as your maintenance calories.


Your TDEE is: BMR + all the calories you burn during the day

This includes:

• Walking
• Working out
• Standing
• Moving around
• Digestion
• Sports
• Everyday activities
• Basically all movement and energy use throughout the day

For example:

• If your BMR is 2,300 calories
• And your body burns 700 calories through activity during the day

Your TDEE (maintenance calories) would be about 3,000 calories.

That means:

• If you eat around 3,000 calories, your weight would generally stay similar over time.
• If you eat more than 3,000 calories such as 3,300 calories (a ~300 calorie surplus), you’ll generally gain weight.
• If you eat less than 3,000 calories such as 2,700 calories (a ~300 calorie deficit), you’ll generally lose weight.

This works because when your body gets more energy than it currently needs, it stores much of that extra energy, mostly as body fat, so it can be used later.


When you eat below your TDEE, your body still needs energy to function, so it starts using stored energy. Most of that comes from body fat, and some can come from muscle if the deficit is too aggressive or protein and resistance training are too low.

Over time:

• Calories in > calories out = weight gain
• Calories in < calories out = weight loss
• Calories in = calories out = weight maintenance

To estimate your maintenance calories:

1. Use an online BMR calculator and enter your information.
2. Estimate your average activity level.
3. The calculator combines those to estimate your TDEE (maintenance calories).

That number is your starting point for deciding whether you want to lose weight, maintain weight, or gain weight.


Source for calorie information

source for TDEE and expenditure information

Another study on the effects of calorie modulation in weight changes

guess what ANOTHER SOURCE WOWWWW


i’m sucha good grey n~ngh…

@lostsoul @Brolite
rep me or daddy’s gonna get angry

@Lost Soul

 

[Deleted Member 121099]

how many calories in a cigarette?

 

[rope_maxxer]

how many calories in a cigarette?

-100

 

[Mia]

The Science Behind Weight Loss and What Works


The Fundamentals:

So essentially, losing weight or gaining weight comes down to calories in vs. calories out, everyone knows that.


What Is A Calorie?

A calorie is just a measurement of energy. Your body needs energy to do everything, including breathing, thinking, moving, digesting food, exercising, and staying alive.

Explaining Metabolism

The amount of calories your body needs at complete rest is called your BMR (Basal Metabolic Rate). This is the amount of energy your body would burn if you stayed in bed all day and did absolutely nothing. Your body still uses calories because your heart beats, your lungs work, your brain functions, and your organs stay active.

What BMR Isn’t:

A common misunderstanding is thinking BMR is the amount of calories where you won’t gain or lose weight, but that is not correct.

TDEE What It Is And How To Use It

The amount of calories where your weight stays about the same is called your TDEE (Total Daily Energy Expenditure), also known as your maintenance calories.


Your TDEE is: BMR + all the calories you burn during the day

This includes:​

• Walking​
• Working out​
• Standing​
• Moving around​
• Digestion​
• Sports​
• Everyday activities​
• Basically all movement and energy use throughout the day​

For example:​

• If your BMR is 2,300 calories​
• And your body burns 700 calories through activity during the day​

Your TDEE (maintenance calories) would be about 3,000 calories.

That means:
​

• If you eat around 3,000 calories, your weight would generally stay similar over time.​
• If you eat more than 3,000 calories such as 3,300 calories (a ~300 calorie surplus), you’ll generally gain weight.​
• If you eat less than 3,000 calories such as 2,700 calories (a ~300 calorie deficit), you’ll generally lose weight.​

The Science Behind TDEE

This works because when your body gets more energy than it currently needs, it stores much of that extra energy, mostly as body fat, so it can be used later.


TDEE And Weight-loss Over Time

When you eat below your TDEE, your body still needs energy to function, so it starts using stored energy. Most of that comes from body fat, and some can come from muscle if the deficit is too aggressive or protein and resistance training are too low.

Over time:​

• Calories in > calories out = weight gain​
• Calories in < calories out = weight loss​
• Calories in = calories out = weight maintenance​

How To Find YOUR TDEE And BMR

To estimate your maintenance calories:​

1. Use an online BMR calculator and enter your information.
2. Estimate your average activity level.
3. The calculator combines those to estimate your TDEE (maintenance calories).

That number is your starting point for deciding whether you want to lose weight, maintain weight, or gain weight.

Sources: ​

Source for calorie information

source for TDEE and expenditure information

Another study on the effects of calorie modulation in weight changes

guess what ANOTHER SOURCE WOWWWW


i’m sucha good grey n~ngh…

@TonyDr edited even changed the title so it can be more accessible for people that aren’t retardmaxxers

dunno how I missed ts good thread + bump

 

[rope_maxxer]

dunno how I missed ts good thread + bump

Thank you