Carve
Metabolism
Total daily energy = BMR + activity + TEF; manage intake and movement together, and expect adaptation during long diets.
What is metabolism?
Metabolism is the sum of processes that convert food into energy, including basal metabolic rate, activity, and food digestion. It determines how many Calories you burn daily.
How does it work?
BMR covers energy for basic functions; activity adds movement costs; TEF is the digestion cost of food. Dieting can lower expenditure via weight loss, reduced NEAT, and hormonal shifts; gaining weight can raise it. Protein has a higher TEF and supports lean mass, which slightly raises BMR.
Practical application
Estimate intake from weight trends over 2-3 weeks rather than trusting calculators alone. Keep steps consistent to control NEAT swings. Use diet breaks or refeeds if adherence fades, but maintain weekly averages. Preserve muscle with lifting and protein to slow metabolic drop during cuts. In surpluses, add calories gradually to avoid large jumps in fat gain.
- ComponentsTrack intake vs. scale to infer BMR + activity + TEF combined.
- ConsistencyHold steps and meal timing steady to read signals.
- Muscle supportLift and eat 1.6-2.2 g/kg protein to support lean mass and TEF.
Common mistakes
- Assuming metabolism is “broken” instead of accounting for lower body weight and NEAT in a diet.
- Using huge calculator numbers without validating against weight trends.
- Ignoring protein and resistance training, which accelerates lean mass loss in a deficit.