Metabolism & Calorie Burn: What Really Matters for Weight Loss and Health

When it comes to managing weight, most people focus on exercise—but did you know that the majority of the calories you burn each day happen behind the scenes? Let’s explore how your body uses energy and how you can take advantage of that knowledge to reach your health goals.

Where Do Our Daily Calories Go?

Your total daily energy expenditure is divided into three parts:

1. Basal Metabolic Rate (BMR) – 65%

This is the energy your body uses to perform basic life-sustaining functions: breathing, pumping blood, maintaining body temperature, and brain activity. You burn these calories even when you’re resting.

2. Digestion – 10%

Also known as the thermic effect of food, this is the energy it takes to digest, absorb, and metabolize the foods you eat.

3. Physical Activity – 25%

This includes all movement: structured exercise, daily chores, walking, standing, even fidgeting. It’s the only part of calorie expenditure you can directly control in the short term.

Why Muscle Boosts Your Metabolism

Building muscle is one of the most effective ways to support long-term weight management. Here’s why:

• 1 lb of muscle burns ~14 calories per day

• 1 lb of fat burns only ~3 calories per day

That means the more lean muscle 💪 you have, the more calories your body burns🔥—even when you’re not moving.

Calories In vs. Calories Out: How Weight Is Maintained

To maintain your current weight on a 2,000-calorie-a-day diet, you only need to burn 500 calories through activity 💪.

To lose weight, you need to:

• Burn more than 500 calories per day 💪.

  OR

• Reduce the calories you take in 🥗.

  OR

• Combine both strategies for the best results 💪🥗.

How do we know that?

If you consume 2000 calories per day*...

1300 calories (65%) → Basal Metabolic Rate (BMR)

500 calories (25%) → Physical activity

200 calories (10%) → Digesting food

Lowering Calorie Density: The Smart Way to Eat More and Weigh Less

The key to eating fewer calories without feeling deprived is to focus on foods with low calorie density. These are foods that provide fewer calories per bite while still being filling and satisfying.

Best choices include:

• Fresh fruits (berries, apples, oranges, etc.) 🍓🍏🍊

• Vegetables (leafy greens, carrots, broccoli, cauliflower, etc.) 🥬🥕🥦

• Whole starches (sweet potatoes, corn, squash, whole grains) 🍠🥔🌽🎃🌾🍚

• Legumes (beans, lentils, peas) 🫘🫛

These whole, plant-based foods are naturally rich in water 💦 and fiber—helping you feel full on fewer calories.

Final Thoughts

Metabolism isn’t just about how much you move—your body is always working behind the scenes. By understanding where your calories go and making smart choices like eating more whole plant-based foods and building muscle, you can naturally support a healthy weight and feel more energized every day.

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*BMR—your daily calorie needs—is based on your age, gender, height, weight, and activity level. You can calculate your BMR by clicking here. (Basal Metabolic Rate calculator)

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