Calories in and calories out
Calories in, calories out is a popular phrase used to describe the basic principle of weight loss and weight gain. The idea behind this principle is that if you consume fewer calories than your body burns, you will lose weight, and if you consume more calories than your body burns, you will gain weight.
The number of calories your body burns each day is known as your total daily energy expenditure (TDEE). TDEE is determined by several factors, including your basal metabolic rate (BMR), which is the number of calories your body burns at rest, and your activity level. Your BMR is influenced by your age, gender, weight, and muscle mass.
To lose weight, you must create a calorie deficit by consuming fewer calories than your TDEE. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both. For example, if your TDEE is 2000 calories per day and you consume 1500 calories per day, you will create a calorie deficit of 500 calories per day, resulting in a weight loss of approximately one pound per week.
On the other hand, to gain weight, you must create a calorie surplus by consuming more calories than your TDEE. This can be achieved by increasing your calorie intake, decreasing your physical activity, or a combination of both. For example, if your TDEE is 2000 calories per day and you consume 2500 calories per day, you will create a calorie surplus of 500 calories per day, resulting in a weight gain of approximately one pound per week.
It's important to note that the "calories in, calories out" principle is not the whole story when it comes to weight loss and weight gain. The source of the calories you consume also matters. A calorie from a piece of fruit is not the same as a calorie from a candy bar. Whole, unprocessed foods that are high in nutrients are a better choice than foods that are high in calories but low in nutrients.
It's also important to consider the role of protein in weight loss and weight gain. Protein is an essential nutrient that plays a vital role in maintaining and building muscle mass, which is important for maintaining a healthy metabolism.
When trying to lose weight, it's important to include protein-rich foods in your diet, such as chicken breast. Chicken breast is a lean protein source that is low in calories and fat, but high in protein. Lean protein sources like chicken breast can help keep you feeling full and satisfied, which can make it easier to stick to a calorie-controlled diet. Additionally, protein is important for maintaining muscle mass during weight loss, which can help prevent your metabolism from slowing down.
When trying to gain weight, it's also important to include protein-rich foods in your diet, such as chicken breast. Chicken breast is a great source of protein that can help you build muscle mass, which is important for increasing your TDEE.
In summary, the "calories in, calories out" principle is a basic principle of weight loss and weight gain, but it's important to consider the source and timing of the calories you consume, in addition to the number of calories. Including protein-rich foods, such as chicken breast, in your diet can be beneficial for weight loss and weight gain, as protein plays a vital role in maintaining and building muscle mass.