How are calories Burned?
Calories Explained
Calories are units of energy derived from the food and beverages we consume, which our bodies use to perform various functions. The balance between calories consumed and calories burned determines whether we gain, lose, or maintain weight. When we consume more calories than we burn, the excess is stored as fat. Conversely, burning more calories than we consume leads to weight loss.
BMR Explained
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions, such as breathing, circulating blood, and cell production, while at rest. BMR accounts for about 60-75% of the total calories burned each day (Mayo Clinic Staff, n.d.). Factors such as age, gender, and muscle mass can influence BMR. For example, men typically have a higher BMR than women due to a greater muscle mass, and BMR generally decreases with age.
NEAT Explained
Non-Exercise Activity Thermogenesis (NEAT) encompasses the calories burned through everyday activities that are not classified as structured exercise. This includes actions like walking, typing, gardening, and even fidgeting. According to a study published in the American Journal of Clinical Nutrition, NEAT can vary significantly from person to person, potentially accounting for 100-800 calories burned per day (Levine, 2002). Being mindful of increasing NEAT can contribute significantly to daily calorie expenditure.
Thermic Effect of Food
The Thermic Effect of Food (TEF) refers to the energy required to digest, absorb, and metabolise nutrients from the food we eat. TEF accounts for about 10% of daily caloric expenditure (Johnston, et al., 2002). Different macronutrients have varying thermogenic effects. For instance, protein has a higher thermogenic effect compared to fats and carbohydrates, meaning your body uses more energy to process protein. This is why high-protein diets are often recommended for weight loss and muscle building.
Training Methods and Calories Burned
Different training methods burn calories at varying rates. Aerobic exercises like running, cycling, and swimming are excellent for burning a high number of calories in a short period. For example, a 155-pound person can burn approximately 372 calories in 30 minutes of running at a 6-mile-per-hour pace (Harvard Health Publishing, 2021).
On the other hand, strength training exercises like weightlifting can also contribute significantly to calorie burn, especially when factoring in the afterburn effect, or Excess Post-Exercise Oxygen Consumption (EPOC). This means your body continues to burn calories even after you've finished your workout (Schoenfeld, 2010). High-Intensity Interval Training (HIIT) is particularly effective for maximizing calorie burn, combining short bursts of intense activity with periods of rest or lower-intensity exercise.
Other Factors
Several other factors can influence how efficiently your body burns calories:
Age - Metabolic rate generally slows as you age.
Muscle Mass - More muscle mass increases BMR, as muscle tissue burns more calories than fat tissue.
Gender - Men typically have a higher BMR than women due to having more muscle mass.
Genetics - Your genetic makeup can affect how efficiently you burn calories.
Hormonal Balance - Hormones like thyroid hormones play a crucial role in metabolism and can influence calorie burning rates.
Sleep - Poor sleep can negatively affect metabolism and increase cravings for high-calorie foods.
Conclusion
Understanding how calories are burned can help you make informed decisions about your fitness and nutrition. By balancing your caloric intake with physical activity and considering factors like age, muscle mass, and genetics, you can tailor your approach to meet your specific health and fitness goals. Incorporating a mix of aerobic exercises and strength training, increasing NEAT, and focusing on the thermogenic properties of food can optimize your calorie-burning potential.
Consider what is in your control and ask how you can take action. If Valhalla Bear can help, Let us know.