{"id":71202,"date":"2020-08-13T08:22:17","date_gmt":"2020-08-13T13:22:17","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=71202"},"modified":"2021-06-04T13:09:44","modified_gmt":"2021-06-04T18:09:44","slug":"where-do-calories-go","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/where-do-calories-go\/","title":{"rendered":"where do calories go?"},"content":{"rendered":"\t\t
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“Like, where do calories even go?”\u2063
\u2063
There are 4 main components to energy (calorie) expenditure and the biggest component is your Basal Metabolic Rate. Spending your time and energy maximizing THIS component will make the most difference in your body composition. \u2063Scroll through the slides below to see the other areas where you calories might go.
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\"where<\/figure><\/div>
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Here are some things I need you to know:\u2063
\u2063
>> the more muscle mass you have on your frame, the more calories you burn every day. It’s in your best interest to do everything you can to build and maintain muscle. \u2063
\u2063
>> your body will adapt to the stimulus you apply. Eat more, burn more – eat less, burn less. This is where the “eat less, move more” mentality falls apart because your body adapts to burn less and less via multiple mechanisms. \u2063
\u2063
>> the biggest contributor to your calorie expenditure is your basal metabolic rate – not your exercise routine.
\u2063
Increase BMR 101:\u2063
\u2063
1. lift heavy, challenge your body.\u2063
2. eat enough calories.\u2063
3. eat enough protein.\u2063
4. repeat forever. \u2063 \u2063<\/p>

So, the next time you ask things like:\u2063
\u2063
“Why do I need to eat so much?”\u2063
“Are you sure I need to eat so much on rest days?” \u2063
\u2063
Think about your strong, strong muscles (and heart, and lungs and brain and hormones and more)! Does the need for calories suddenly go away when you’re not active? Of course not! \u2063
\u2063
Instead of trying to muster the energy for a 5th Peleton ride this week because you think it will get you to your goals faster – step away from the bike and take a walk outside instead.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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ready to lose fat without tanking your metabolic rate?<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tclick to get Personalized Macro targets<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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The biggest contributor to your calorie expenditure is your basal metabolic rate. To increase BMR – lift heavy, challenge your body, eat enough calories and protein.\u2063<\/p>\n","protected":false},"author":3,"featured_media":71166,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[149,142,143],"tags":[],"class_list":["post-71202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-favorites","category-macro-tracking","category-pfc-balanced-eating"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/71202"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=71202"}],"version-history":[{"count":10,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/71202\/revisions"}],"predecessor-version":[{"id":74913,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/71202\/revisions\/74913"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/71166"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=71202"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=71202"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=71202"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}