The Law of Energy Balance

The Law of Energy Balance

Before getting into what energy balance is and why it matters regardless of your goal, we need to define what a calorie is.

A calorie (or kcal) a unit of energy. Some countries uses kilo joule at their metric, but I will continue to use calories as my metric.

More specifically, a calorie is the amount of energy needed to raise the temperature of 1 litre of water by 1 degree Celsius. 

This means that the total amount of the energy stored in the food is represented by the calorie content of that food. So when you eat food, you are consuming the energy that is stored within the macronutrients protein, carbohydrate and fat. This is shown on the nutritional labels which you can read at the back of food packages. 

When we eat food, the calories can never just disappear or be destroyed, they can only change form. So the calories you consume do not disappear, but rather are transformed, into different types of energy that your body uses. Or if they aren’t used, you will store them somewhere else inside the body until you need them. 

What the above means is that there are some simple rules about anergy balance that explains weight loss, weight gain or weight maintenance. 

1: If you eat the same amount of calories as you burn, your weight will not change.

2: If you eat more calories than you burn, you will gain weight.

3: If you burn more calories than you eat, you will lose weight.

This is why adhering the rule of energy balance is the MOST important thing for your desired physique goals.
What this will tell you is that you can lose weight whilst enjoying some of your favourite foods, as long as you are in a caloric deficit.

The best practice for this, in my opinion, is to track everything that you eat and know exactly what is going into your body. 

If you are eyeballing your meal, however healthy they might be, chances are you are eating way more than you think. 

So if you at the end of the day want to fit in your favourite snack, there is a very good chance that you are over consuming calories. 


Some has more than others and will be easier to over-consume if not careful.
Some will provide you with a lot more nutrients than others and will therefore promote better health. 
But the rule of energy balance stands. 

Keeping an eye on your weight and how it moves across the weeks will tell you what’s going on. But it’s important to note that we are looking at your average weight over time as there are many factors that can cause your weight to fluctuate at any given day. 

But if you see that it’s going steady in the direction away from your goal, it’s time to rail those kcal in a bit. 

Having a coach to help and guide you to your goal is an investment that will save you both time and stress. A coach will keep you accountable, make changes when needed in order to see you progress and most importantly educate you so that you become sufficient and thrive whilst maintaining good health and a great physique.

Send me a message and we can discuss how I will be able to help you become the best version of you!


3 Responses

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