Focus on the 3 F’s

Forget about the noise to simplify fitness and nutrition

The balance of energy intake and energy expenditure is what determines body composition. If more energy goes into the body than out, it will be stored for later use. If less energy goes into the body than out, then the body relies on stored energy to fuel the difference.

The currency of these savings in the body is fat. All of the nutrients we consume can eventually be stored in body fat, and body fat has the potential to fuel activity.

Protein provides the structural component of cells and is important for signalling within the body. Excess is converted and stored in body fat.

Carbohydrates are used for energy and have a limited storage capacity as glycogen. Excess is converted and stored in body fat.

Fat is used for energy and structural roles in the body. Excess is converted and stored in body fat.

Energy expenditure comprises four components: basal metabolism, thermic effect of food, non-exercise activity and exercise activity.

Basal metabolic rate (BMR) is the baseline energy expenditure. It’s the energy you would burn if you lay in bed all day without moving or eating. It’s a large part of energy expenditure (40–60%), but it’s steady day-to-day, and we can’t…