Metabolism is your body’s way of turning potential energy (from food and stored fat or glycogen) into kinetic energy—which powers every movement you make, from blinking to burpees.
You need energy not just for workouts, but also for everyday survival. That includes breathing, thinking, digesting, healing, and staying warm. Yep—your body’s working hard, even when you’re chilling on the couch.
The Four Ways We Burn Energy Daily
Here’s where your energy goes, day in and day out:
- BMR (Basal Metabolic Rate)
The energy your body uses just to stay alive—like breathing and keeping your heart beating. BMR is the biggest slice of your daily energy pizza pie. - NEAT (Non-Exercise Activity Thermogenesis)
All movement that isn’t formal exercise—like walking to the mailbox, cleaning, or fidgeting. - EAT (Exercise Activity Thermogenesis)
The energy you burn during intentional workouts, whether that’s Pilates, lifting, or a jog with your pup. - TEF (Thermic Effect of Food)
Yes, digestion burns calories too! Roughly 10% of the energy from food goes into digesting it.
Energy Balance: The Big Picture
Energy balance is like a checking account:
- Increase balance (more in than out) = weight gain
- Negative balance (more out than in) = weight loss
- Same balance = weight maintenance
But energy balance is not just about calories. Your habits, hormones, mindset, and even your culture all play a role. This is why I always take a personalized, compassionate approach to fitness and nutrition. It isn’t a one size fits all.
Thermodynamics & Your Body: Why It Matters
Thermodynamics is just a fancy word for how energy moves and changes form.
When you eat, your body converts the energy from carbs, fats, and proteins into something called ATP (adenosine triphosphate)—your body’s fuel for movement, growth, and repair.
ATP = the battery pack your body uses to get stuff done.
ATP & Muscle Movement
Your muscles need ATP to contract. But ATP doesn’t last long—only about 2–4 seconds of work!
This is why your body is constantly rebuilding ATP by breaking down food (and stored energy like fat or glycogen). Without it, muscles literally can’t move.
How Do We Measure Energy?
- Calories (kcal) and Joules (kJ) are both used to measure energy.
- Some science and sports research use joules, but both units help us understand how much energy food or activity involves.
So… Why Should You Care?
When you know how your body uses energy, you can:
- Train smarter
- Eat with confidence
- Let go of unrealistic food rules
- Fuel your life with intention
FAQ: Metabolism & Energy
Q: Can I “boost” my metabolism?
A: You can support your metabolism with movement (especially strength training), good sleep, balanced meals, and stress management—but there’s no magic fix. Consistency is key.
Q: Why do I feel more tired when I eat less?
A: When energy intake is low, your body naturally slows down to conserve fuel. That includes brain function, mood, and recovery. Food = fuel.
Q: Is all calorie burn from workouts?
A: Nope! Your BMR and NEAT actually use more energy than formal workouts for most people.
Q: Should I count calories?
A: That depends on your goals, history, and relationship with food. For many people, learning to eat mindfully and focusing on how food supports movement is a more sustainable approach.
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