Energy Balance Basics
This term describes the relationship between calories eaten and calories burned.
What is the energy balance?
Fat provides this many calories per gram.
What is 9 kcal/g?
RMR accounts for roughly this percent of daily expenditure.
What is 60–70 percent?
One pound of fat contains this many calories.
What is 3500 kcal?
This macronutrient is essential for feeling full and preserving muscle during weight loss.
What is protein?
This principle states that weight change requires long term caloric imbalance, not daily fluctuations.
What is energy balance is a dynamic system?
These two macronutrients both provide 4 kcal/g.
What are carbohydrates and protein?
This organ group accounts for most of the body’s RMR.
What are vital organs (heart, brain, liver, kidneys)?
A realistic rate of weight loss per week.
What is 0.5 to 1 kg/week (1–2 lbs/week)?
The type of foods that improve satiety and stabilize energy.
What are whole foods with fiber?
Small behavioural changes repeated daily lead to this long term effect.
What is large long term change in body weight?
This common issue makes self–reported food intake unreliable.
What is underreporting?
This component refers to the energy needed to digest and process food.
What is the Thermic Effect of Food (TEF)?
Combining these two strategies produces the best long term weight loss outcomes.
What is diet and exercise together?
True or false: Carbs alone cause fat gain.
What is false?
This component of the energy equation changes the most day to day.
What is activity energy expenditure?
This macronutrient provides the highest satiety and highest thermic effect of food.
What is protein?
Muscle burns about this many kcal/kg per day.
What is 13 kcal/kg/day?
During weight loss, this hormone-controlled response increases appetite to maintain body weight.
What is the body’s biological drive to restore previous weight?
This common myth suggests fat can be lost from specific body parts through targeted exercises.
What is spot reduction?
This is the reason early weight loss is often faster, even when fat loss hasn’t yet begun.
What is glycogen and water loss?
Weekend eating tends to differ from weekday eating in this way.
What is higher energy intake?
A highly trained athlete can have a very high total daily expenditure primarily because this component increases the most.
What is activity energy expenditure?
The main reason extreme diets lead to quick regain.
What is poor adherence / unsustainable habits?
Teens trying to improve health or performance should avoid this type of diet.
What are extreme diets?