The Mathematics of Weight Management
Weight loss works like simple math. Recent research in human metabolism shows how energy expenditure is almost constant each day independant of exercise level. Here's how we use that to our advantage:
Your Daily Numbers
Your body burns a fixed number of calories each day. For most women it's around 2000, for most men about 2600. Surprisingly, this number barely changes with exercise - even marathon runners only burn about 100 calories more than office workers. Researchers proved this by studying everyone from Olympic athletes to Amazon tribal hunters¹.
Daily Energy Expenditure vs. Activity Level
Note: Data shows the plateauing effect of increased physical activity on total daily energy expenditure,
with only ~100 kcal difference between sedentary and very active individuals.
How to Use This
To lose weight steadily, aim to eat about 500 calories less than your daily burn. This creates a safe deficit that leads to about 0.5kg loss per week. Want to make it really simple? Most women can just aim for 1500 calories, most men for 2000.
The Protein Part
Here's the best part: protein doesn't just preserve your muscle while losing weight - it's also the secret to not feeling hungry. High-protein meals keep you satisfied for hours, making it much easier to eat less without feeling deprived. The target is 1.5 grams per kilogram of your weight. So if you weigh 70kg, aim for about 100g of protein daily.
Common protein amounts to get you started:
| Chicken breast (100g) | 30g protein |
| Greek yogurt (1 cup) | 15g protein |
| Eggs (2 large) | 12g protein |
| Protein shake | 20-25g protein |
Most people who struggle with diets simply don't eat enough protein. Once you hit your protein targets, you'll be amazed at how satisfying your meals feel, even while eating less overall.
How I Help Track This
For every meal photo you send, I estimate:
- Total calories (within about 20% accuracy)
- Protein content (focus on the big sources)
- Rate it from 1-5 stars based on how it fits your goals
You could track this yourself with paper and pen - but I make it as simple as sending a photo.
¹ Pontzer, H. (2021). Energy constraint as a novel mechanism linking exercise and health. Physiology.
Further reading: The Exercise Paradox, Scientific American
