Calories in and Calories out
Your metabolism is a remarkably efficient system. Fine-tuned over thousands of years of
human evolution it effortlessly and correctly adjusts to the circumstances it is presented
with. While it might not seem so given the epidemic rise of obesity, it can also be a veritable
calorie and fat burning machine. The key is to understand how your metabolism works and
get on the same page with it. What many well-intentioned people fail to realize is that in
order to lose weight a minimum level of calories must be consumed. If this isn’t done the
chances of consistent and permanent weight-loss are diminished greatly. Referring back to
your Bod Pod report let’s take a look at two important metabolic factors.
RMR
Our bodies require energy in order to maintain necessary and important body functions
including cell replacement, immune, nervous, and brain function. This
Function is called your Resting Metabolic Rate (RMR), and is expressed as a caloric
figure. In sedentary individuals, RMR can represent up to 90% of the daily Total Energy
Expenditure (TEE). The most significant way to increase your RMR is by increasing your
lean muscle to fat ratio. Think weight training.
TEE
Total Energy Expenditure (TEE) is calculated by adding to your RMR the calories burned
in your normal day to day activity. Your Bod Pod categorizes this activity in to 4 levels:
 Sedentary
 Low Active
 Active
 Very active
The resulting caloric number is your true baseline for maintaining your current weight. Keep
in mind we have not factored in any additional activity or exercise yet.
Putting it together
Using the caloric numbers for both RMR and TEE as our starting points, we can now start to
use diet and exercise to get the weight-loss ball rolling. Keep these key points in mind:
 To lose weight effectively and have the best chance of making the loss permanent, we
want our caloric intake to stay at or below our TEE but always stay above our RMR.
 If your weight-loss goals are modest (10lbs or less), or you are content with your
weight and want to change your body composition by increasing lean muscle mass
while dropping body fat, keep your calories on non-workout days roughly half way
between your RMR and TEE. On exercise days keep your calories at your TEE. You
are going to depend mostly on exercise and additional activity to create change. This
approach will help you preserve or increase lean muscle mass while dropping body fat.
 If you have more robust weight-loss goals (20lbs and up). Keep your caloric intake on
all days about half way between your RMR and TEE. You will need to use both caloric
restriction and additional exercise/activity to create the change you want.
 For healthy weight-loss we recommend a daily 250 to 500 caloric deficit achieved
through a reduction in calories and/or an increase in exercise and activity.
o 250 caloric reduction per day = ½ lb. of weight loss per week.
o 375 caloric reduction per day = ¾ lb. of weight loss per week.
o 500 caloric reduction per day = 1 lb. of weight loss per week.
 Regardless of goals, consuming a caloric level below your RMR is never
recommended. Doing so greatly increases the chance that you will not only lose lean
muscle mass but slow your metabolism as well.
Sadly, we often see the following scenario play out. Eager individual begins a weightloss program with a caloric reduction and/ or increase in activity that is too abrupt and
severe. Body responds by slowing the metabolism down to conserve calories.
Frustrated by a lack of progress, individual then reduces calories further and/or
increases activity level again. This pushes the body deeper in to an alarm and survival
mode. Metabolism continues to slow and lean muscle mass is lost. Whether through
frustration or inability to keep up unrealistic dietary and activity changes, wellintended individual throws up their arms and returns to prior lifestyle habits. Weight
and body fat gain is rapid. Due to the loss of muscle mass such an individual will
frequently end up with a body fat percentage higher that when they started. With a
well-planned and progressive program this never has to be the case.
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Our recommendations
From our experience, a slight caloric deficit coupled with a moderate increase in
activity and exercise works best for the purpose of sustainable weight-loss. It is also
the most realistic and sustainable approach. Remember, this should not be a
temporary diet but a long-term change in your lifestyle.
Strength training is a must to help preserve or increase lean muscle mass, which will
maintain or increase metabolic rate. Two weekly full body sessions of 30-45 minutes
is sufficient for most needs and goals.
Remember that daily activity counts! We live in a largely sedentary society with many
of us sitting for a living. Creating more daily activity can go a long way towards
controlling your weight and body fat levels. Here is a link to some ideas:
http://www.goodbodiesfitness.com/Portals/1/Activity%20Counts.pdf
Try to space your total daily calories evenly over 4 to 5 small, balanced meals. Have
some protein at each meal! Breakfast is essential. Studies consistently show that
individuals who eat breakfast are leaner on average and tend to not over eat later in
the day and at night.
Remember that changing your behaviors and habits is the key to successful and
lasting weight-loss. Take advantage of the action plan we have created to begin
making and tracking these changes.