Decided to add aerobics? Don’t sell yourself short.
An aerobic session that has cost 450kcal will require eating more than 450kcal in food. This is because of the negative thermic effect of food (-TEF) and requires thermic conversions.
What’s the marginal reduction from an aerobic session that burned you 450kcals? Nothing. It just burned those 450kcals. The gross didn’t accumulate nor depreciate any derivatives.
What’s the marginal reduction from eating food? That depends on the macronutrients involved:
Assuming 450kcal came strictly from:
Carbs- 5% of those kcals were lost in digestion (-TEF).
Fats- 2% of those kcals were lost.
Protein- 30% (!!)
So, how should I calculate how much I need to compensate, assuming I wanted to compensate for x% of the entire kcals burned?
Use the equation in the picture. Any questions, ask. I’ll be happy to throw an example.
Facebook reference: https://www.facebook.com/175556779317477/photos/a.176084402598048.1073741828.175556779317477/177865829086572/?type=1
The Vault 