Exercise Might Not Help Lose Weight

[saevel25]

On 1/25/2025 at 3:33 PM, Ty_Webb said:

I think BMR is pretty consistent given your body weight (lean body mass probably). 

 

Basal metabolic rate using indirect calorimetry among individuals living with overweight or obesity: The accuracy of predictive equations for basal metabolic rate - PubMed

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In this study, the Henry and Mifflin St. Jeor equations have the highest accuracy and lowest bias to estimate the basal metabolic rate in a...

Maybe not so accurate. Though, I don't have a reference to if it is good or not. A study showed for at least overweight or obese people, they are 73% accurate.  It is probably a decent starting point but should not be deemed as accurate. 27% is significant when talking about caloric intake. Let's say the adage is, remove 20% to lose weight. Well, if the equation 20% off in one direction, you could be at 0% caloric deficit. It is probably better than just randomly picking a number. 

Here is a good video on metabolism.

Here is the full episode with show notes and citations. 

How to Boost Your Metabolism & Burn Fat

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Discover science-backed methods for boosting metabolism and achieving sustainable fat loss, with expert insights on exercise, nutrition, and...

The four factors to your TDEE, total daily energy expenditure.  

First, EAT - Exercise Activity Thermogenesis. This makes up 0-30% of your daily expenditure. Best way to measure is with a wearable heart rate monitor across the chest. Though they all tend to overestimate caloric burn. 

Second, NEAT - Non-Exercise Activity Thermogenesis (non-structured activity, i.e. fidgeting, moving around, going up stairs at work, walking to the store from your car).  This makes up 5-30% of your daily expenditure. Best way to measure is something like a Fitbit which counts steps. Really this is a lot of movement between bouts of resting/sitting around. It will not account for things like fidgeting or chewing gum (yes burns calories). 

Third, TEF - Thermal Effect of Food (the energy required to digest food). Even though carbohydrates and protein have the same calorie per gram value. Protein requires more energy to digest.  *makes up 8-15% of your daily expenditure.

Fourth, RMR - Resting Metabolic Rate *makes up anywhere from 40% to 80% your TDEE pending how much of the first three account for your daily expenditure. If you have a sedimentary lifestyle, it makes up closer to 80% of your TDEE.

Per Dr. Andy Galpin, who's career is sports science, and a PhD is Human Bioenergetics, says this is very hard to estimate. RMR can range from like 1000 to over 3000. It generally scales with body size but not always. There was a paper done showing that pending lean muscle mass %, for athletes, the RMR per kg of body weight can be up to 145% difference (high percentile versus low percentile). Maybe for people who live a more sedimentary lifestyle might be more consistent since lean muscle mass is in the very low percentile.