Author: Dr. Nate Jones, PT
There are three main concepts we’re looking at in regards to nutrition:
Weight gain and weight loss are 100% determined by the amount of calories you take in versus the amount of calories you expend. 2000 calories of table sugar will cause the same change in weight as 2000 calories of broccoli or beef. This is basic physics, and is indisputable. However, calories out is not a set amount - multiple factors including exercise, daily activity, hormonal changes, and even the actual food you eat influences the amount of calories you burn every day.
The calories in versus calories out concept makes weight changes simple, but not necessarily easy. The first step is determining the average amount of calories you burn in a day. There are online calculators that will estimate your Total Daily Energy Expenditure, or TDEE based on body weight and activity...