It sounds complicated, but it's just math.
Energy Balance is the relationship between the energy you feed your body (calories in) and the energy your body uses (calories out).
That's it. That's the whole game.
The Laws of Physics
Your body cannot create energy out of nowhere, and it cannot destroy energy. It can only transfer it.
If you eat MORE energy than you burn
Your body stores the extra as fat (or muscle, if you're training).
If you eat LESS energy than you burn
Your body must burn its own stored energy (fat/muscle) to stay alive.
If you eat the SAME amount
Your weight stays exactly the same.
This is why TDEE (Total Daily Energy Expenditure) is the most important number in fitness. It tells you exactly where that "balance" point is.
Calories In vs. Calories Out
🍽️ Calories In
This is everything you eat and drink.
- Food
- Sodas
- Alcohol
- Small snacks
🔥 Calories Out
This is your TDEE, made up of:
- BMR:Keeping your organs working (coma calories)
- NEAT:Walking, fidgeting, standing, chores
- EAT:Structured exercise (lifting, running)
- TEF:Digestion energy
The Balance Scale
Calorie Surplus
Calories In > Calories Out
Result: Weight gain
Maintenance
Calories In = Calories Out
Result: No change
Calorie Deficit
Calories In < Calories Out
Result: Fat loss
The "Secret" to Fat Loss
There is no secret food. There is no magic time of day to eat.
To lose fat, you must be in a caloric deficit—eating fewer "Calories In" than your TDEE "Calories Out."
When you do this consistently, your body has no choice but to use its fat stores for fuel. The laws of physics guarantee it.
Key Takeaways
Energy balance is the foundation of all weight change
TDEE is your daily calorie burn—the number that matters most
To lose fat, eat below your TDEE consistently
To gain muscle, eat above your TDEE with proper training
To maintain, eat at your TDEE
Common Myths Debunked
"You need to eat breakfast to boost metabolism"
False. Meal timing doesn't change energy balance. What matters is total daily intake vs. expenditure.
"Carbs after 6pm make you fat"
False. Fat storage is determined by total daily calorie balance, not meal timing.
"You need to cut carbs to lose fat"
False. You need to cut total calories. Carbs, protein, and fat all contribute to energy balance.
Start With Your Numbers
Understanding energy balance is step one. Step two is finding your personal TDEE so you know exactly how many calories to eat.
Calculate Your TDEE