The Pyramid of Priorities
This determines weight change and forms the base of the pyramid.
Calories
These are the "building blocks" that make up proteins.
Amino Acids.
This is the largest piece of the metabolism pie; it keeps your organs functioning at rest.
BMR (Basal Metabolic Rate).
To find maintenance calories, you multiply body weight (BW) by this number.
15 (BW x 15)
This rule suggests eating 80% whole foods and 20% "fun" foods.
Diet Adherence (80% nutrient-dense, 20% fun foods)
These sit at the very peak and have the smallest impact on overall results.
Supplements
Carbs act as this "crew" by triggering insulin and replenishing glycogen.
Construction Crew.
This acronym refers to energy used for walking to class, fidgeting, or yard work.
NEAT (Non-Exercise Activity Thermogenesis).
To lose weight, you must be in this state, where you consume less energy than you expend.
Deficit (Hypocaloric).
This "point" is the perfect ratio of salt, sugar, and fat designed to drive over consumption.
The Bliss Point
This level of the pyramid determines body composition (fat vs. muscle).
Macros (Macronutrients)
This macro-nutrient has the highest Thermic Effect of Food (TEF) at 20–30%.
Protein
This is the energy required specifically to digest and process the food you eat.
TEF (Thermic Effect of Food).
To save muscle during weight loss, you should lose no more than this percentage of body weight per week.
1%
List the four fat-soluble vitamins that are stored in the body.
Vitamins A, D, E, and K.
This level of the pyramid determines health and daily function.
Micronutrients.
This macro is essential for hormone production and absorbing vitamins A, D, E, and K.
Fats
This is often the smallest contributor to metabolism and refers to intentional exercise.
EAT (Exercise Activity Thermogenesis).
For every 1 gram of carbohydrates stored as glycogen, the body hoards this many grams of water.
3–4 grams of water.
This is the maximum amount of added sugar the World Health Organization recommends per day.
30g.
True or False: Most people focus on the base of the pyramid before worrying about supplements.
False (Most focus on the top/supplements first)
Active individuals should aim for this many grams of protein per pound of body weight.
0.7–1g per lb of body weight.
These are the two most effective ways to "boost" your metabolic rate long-term.
Increasing NEAT and Increasing Muscle Mass.
This is the formula (BW x ?) used to calculate a calorie surplus for weight gain
16 (BW x 16)
These two specific minerals are needed in high levels by teenagers.
Calcium and Iron