Understanding the concept of energy balance is important in losing weight. When your calorie intake is higher than your energy expenditure, your body stores excess energy as body fat. So, to lose weight, you need to lower your calorie intake and increase your energy expenditure.

The figures below show the summary concept of energy balance.

Note: Your ENERGY CONSUMED and ENERGY EXPENDED don’t have to balance every day. It’s having a balance over time that will help you stay at a healthy weight for the long term.

Estimated Energy Requirement (EER) is the average energy intake that is needed to maintain the current weight of the individual. Its value depends on:
• age;
• sex;
• weight;
• height;
• level of physical activity; and
• physiological state (e.g., pregnancy, lactation, illness).

Let’s count your EER by clicking the EER Calculator

Now that you know your EER, adjust your caloric intake based on your goals:
• For Weight Maintenance: Consume the calculated Estimated Energy Requirement (EER).
• For Weight Loss: Reduce 500 kcal to 1000 kcal from your Estimated Energy Requirement (EER).

The calculation is based on widely-accepted formulas, but is not a prescription for your health and nutrition. Consult with your doctor before making a change to your nutrition or diet.

Knowledge of macronutrients is very important not only for weight loss but also for the health and needs of the body.

Function of carbohydrate, protein and fat

Macronutrients are nutrients that provide calories or energy and are required in large amounts for body functions and to carry out daily activities in life. There are three broad classes of macronutrients: proteins, carbohydrates and fats.

Carbohydrates are the body’s main source of energy. The main sources of carbohydrates are from fruits, vegetables, dairy and grain food groups.

Proteins are often called the body’s building blocks. They are used to build and repair tissues. It helps you to fight infection.

Fats give you energy, support cell growth, produce hormones and help the body absorb certain vitamins.