You don’t NEED to train / move to “earn” food/calories, because it’s not the only way we burn calories.
How on earth do we burn calories?
TDEE
Total daily energy expenditure, which is made up of 4 components.
BMR (Basal metabolic rate)
The number of calories your body burns at rest just to stay alive. This makes up 60-70% of your total daily calorie burn. Yes, you would still burn a lot of calories if you just woke up and stayed in bed.
Thermic effect of food (TEF)
Calories burnt through digesting food itself. This accounts for about 5-15% of your total daily calorie burn, and can go up from consuming more protein, more fibre, and more whole foods (as they are harder to digest)
Active Energy Expenditure (which is broken down into exercise, and non-exercise)
Accounts for around 15-50% of total daily calorie burn, depending on how active you are. Exercise includes planned, structured, activity. Non-Exercise Activity Thermogenesis (NEAT); includes everyday activities like walking, fidgeting, housework etc
Why is this helpful to know?
Because being in a position where you feel like you need to “earn” your food can cause you to undereat, feel guilty around food (it’s okay to have a damn choccy), and burn out. You’re burning calories all day everyday, not just when you train. Training just heightens your requirements that little bit more, depending on the intensity and how much you’re doing. So even on rest days, fuel yourself well, even if you haven’t trained. Protein, carbs, fats, and fibre. For a lot of you, doing a 1 weights session may burn 200-400 calories. About 10-20% of your total daily calorie burn. So if you miss a session? You don’t need to eat substantially less. Just slightly less. Food is fuel. Not something you have to earn. And that’s a very important mindset shift in my opinion!
