Hello everyone Today well be doing a topic on calories in calorie out Which will probably be one of the most important videos I ever do Reason being is because it is going to be the foundations for the diet that I call, that known as if it fits your macros, flexible dieting which is something I follow Now to start this off some science for you science motherfuckers Thermodynamics the first and second law First law states that energy can be changed from one form to another but it cannot be created or destroyed. The total amount of energy and matter in the universe remains constant, merely chaning from one form to another. So basically calories in calories out in an enclosed energy system The human body is an enclosed energy system The second law of thermodynamics states that in all energy exchanges, portions of energy will be lost as heat. and this relates to the thermic effect of food So when you eat food, in order to extract the energy from the food small portions of the energy will be lost as heat So those two things will be the basis of calories in calories out So you cannot eat a certain amount of calories and then have a portion of those calories disappear into thin air Because we are enclosed energy systems and we abide by the first and second laws. Simple Now, how do you get food, by eating obviously. So what do we eat, we eat protein carbs fat and alcohol, these things have energy. Protein has 4 calories a gram. Carbs 4 calories a gram. Fat 9 calories a gram and alcohol 7 calories a gram. Pretty obvious. So obviously in a day well eat a certain number. 2000, 3000, 5000 calories from eating foods that contain again protein fat carbs and alcohol, simple. Now were does the energy go, well there's energy stores Carbohydrates have liver its about 70 grams something like that, to my knowledge that we can store glycogen. Muscle glycogen which is anywhere from say 600 to 900 grams of glycogen and small amounts of that in blood glucose. So fat is triacylglycerol's in adipose tissue and there pretty much unlimited stores And then you have protein, which is again for a short period of time you can actually store amino acids in blood plasma and as skeletal muscle. The skeletal muscle is a bit iffy it's not exactly protein source that it's coming out of but we all know that you can chew up muscle tissue and use as energy. And just a note alcohol has no stores and is 100% metabolized by the body. Now for something very important which I'll go into a little bit more details, in calories out. So how do we use energy. Well first up basal metabolic rate So people are familiar with this its breathing, heart pumping blood, kidneys. The regulation of human body. So all our organ functions and things like that Then we have, the thermic effect of exercise It's pretty much daily activity levels so what we do on a daily basis walking sitting standing typing driving etc It's all voluntary movement. So things that we have control over And then you have NEAT no exercise activity thermogenesis. This is all our involuntary movement. So fidgeting twitching Umm some people bump their knees up and down, things like that These small ridged movements that people do without realizing actually do use portions of energy Then you have thermic effect of food. So again small portions of energy are used when extracting the calories from protein fats and carbs. A lot of people use the argument that we should have more protein because it has a higher thermic effect of food. It does but it's a fuck all difference, not really that important. Its not something you should worry about So when you combined all these numbers together you get something called total daily energy expenditure and that's going to be a specific number of how much calories you're you are using that day. Now what influences the total daily energy expenditure? So what is going to influence and differentiate from each person how much energy we use? So first thing body weight. So the heavier you are, quite obvious scale wise it makes sense that we are going to use more energy. Basal metabolic rate, more blood being pumped through the heart Theres more oxygen been needed to be taken up etc All these things are going to increase basal metabolic rate due to weight just in terms of proportions. Then you have the thermic effect of exercise, again if you're 100kg vs 50kg well obviously you need more energy to move 100kg up and down some stairs so you are going to have a larger a large thermic effect of excise. And again similar to non-thermic exercise thermogenesis, the twitching etc the bigger you are you're going to use more energy doing so. Thermic effect of food not really Then you have body composition. So someone that is 100kg 8% body fat is going to have more muscle Muscle is more metabolically active than fat. So our basal metabolic rate and our homeostasis of the muscle is going to be larger, so body composition. Then you have everyone's activity level. So someone that's sedentary sitting on their coach all day or has a desk job is not going to use as much energy as a tradie for example. Then you have genetics. What do I mean by genetics is some people naturally have a higher thyroid hormone level so basically their BMR and even to some degree the NEAT is going ot be lower than with someone with naturally lower levels of thyroid function So another difference in genetics the process in which we extract energy from molecules, such as glucose for example And what I mean by that is, when glucose has to go through glycolysis, the Krebs cycle and electron transport chain the maximum yield of ATP which is energy is 38 units. Now, that isn't always the case so depending on people's genetics some are actually really efficient so they'll get the total 38 and some people are less efficient and they won't get 38 So they might get 20 for example So that also relates to someone being able to get 5000 calories but really only getting 3000 calories worth of energy Vs someone that is very metabolically efficient which gets the total 38 ATP out of each glucose. So that's also another factor in genetics Then we have sleep, so someone that sleeps 10 hours a day vs someone that sleeps 5 hours a day. That's a 5 hour sleep window difference So in those 5 hours that person is going to spend more time with thermic effect of exercise aren't they because they are going to be more physically active? They have 5 hours extra, so that's quite obvious Then you have a big one that's a little bit confusing, drugs So there are drugs for example that we can take T3 clenbuterol these sort of things that increase BMR, NEAT So when you're taking the clen and your hands are shaking like that you are using more energy Then you have the thermic effect of exercise as well you're more manic and you're more active and you have energy. So you want to more around more. Without you realizing you're using more energy All drugs are going to basically affect any of these four things So basically the point of this is that it does not matter who you are or what you're still going to have to abide by the laws of physics, thermodynamics laws 1 and 2 In turn, calories in calories out I also want to note that every single diet that you will see on the internet or any diet that anyone is going to give you Keto diet, low carb, high carb, low protein, high protein, high fat whatever the fuck it is its either going to either directly or indirectly effect calories in or calories out Keto diet, if you're on keto diet, paleo diet whatever the fuck it is and you're cutting out a whole array of foods and even a whole macronutrient carbohydrates Well its very obvious that you're not consuming as much food. So its petty obvious that you're losing weight It's not because there's magic in not eating1 carbs it's because your energy balance in pushed in the direction that you will lose1 weight So how do we become in control of this? Well1 firstly you have to find your maintenance calories1 So I've linked in the description a calculator that everyone can use.1 Use it spit out a number The number is not too important at this point1 if it's off by 200 calories or so it's not going to matter in the long run1 You'll have to figure it out the hard way for the first time so say its 2,500 calories1 and you're not losing weight and you're not putting on weight then you have hit it bingo1 If you're putting on weight well then you know it's a bit less than 2,500 calories so1 just reduce it and that's your caloric maintenance You'll figure it out eventually by trial and1 error Weight gain, so how do we put on weight? Well1 if our caloric maintenance is 2,500 calories and we eat 3,000 calories a day were in a1 caloric surplus Our energy balance is pushed in an energy1 surplus So naturally you are going to put on weight,1 500 calories has to somewhere. So where is it gonna go? In the calorie stores1 that I described earlier Weight loss, if you're eating 2,000 calories1 and your maintenance is 2,500 calories the energy has to come from somewhere1 We can't burn energy from thin air, it's not fucking magic its physics1 The energy gonna come from somewhere, where? From the calorie stores that I described earlier1 So that's all you have to do Anytime you're losing weight you're in a deficit1 Anytime you're putting on weight you're in a caloric surplus whether you like it or not,1 whether you want to believe it or not. Its physics1 So where are the calories being stored and where are they being oxidized from? This is1 something determined by calories partitioning known as the p-ratio1 This will be the topic of my next video that you guys need to check out1 So if you did like this video please like it share it subscribe whatever you have to1 do Thanks guys