Optimize Your Energy Expenditure
“Calories out” covers everything your body burns—your basal metabolic rate (BMR), everyday movement (NEAT), exercise, and the small thermic cost of activity. Use these levers to align output with your goals.
- Exercise impact: Resistance training for lean mass; cardio for volume.
- Know your BMR: Your baseline burn before activity.
- Daily movement: Increase steps and standing time to boost NEAT.
Practical Ways to Increase “Out”
Layer small, sustainable habits on top of structured training to raise total daily energy expenditure without burning out.
- Schedule 3–5 resistance sessions per week.
- Add low-intensity walking before/after meals.
- Use “movement snacks” (1–3 minutes) each hour.