A calorie is a unit of energy. In nutrition, it refers to a kilocalorie (kcal) — the energy needed to raise 1kg of water by 1°C.
Energy balance:
- Calories in > calories out = weight gain
- Calories in < calories out = weight loss
- Calories in = calories out = weight maintenance
Total Daily Energy Expenditure (TDEE) components:
- BMR (Basal Metabolic Rate) — energy burned at rest (~60–75% of TDEE)
- TEF (Thermic Effect of Food) — energy to digest food (~10%)
- NEAT (Non-Exercise Activity Thermogenesis) — all movement outside exercise (~15–30%)
- Exercise — intentional physical activity (~5–15%)
Key insight: NEAT is highly variable and underestimated. Fidgeting, walking, standing — these add up significantly.
Reference:
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