#160 - You’re Probably Burning More Calories Than You Think (But Not the Way You Think)

2026-03-30

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If you've ever finished a workout and thought "right, I've earned that treat" — this episode is going to shift your perspective.Today I'm breaking down energy balance in a way that actually makes sense. Calories are just a unit of energy — not a dieting tool — and understanding how your body burns them is one of the most empowering things you can do for your health.We cover the four components of calories out: your Basal Metabolic Rate (60–75% of your daily burn — this is why building muscle matters), the Thermic Effect of Food

If you've ever finished a workout and thought "right, I've earned that treat" — this episode is going to shift your perspective.

Today I'm breaking down energy balance in a way that actually makes sense. Calories are just a unit of energy — not a dieting tool — and understanding how your body burns them is one of the most empowering things you can do for your health.

We cover the four components of calories out: your Basal Metabolic Rate (60–75% of your daily burn — this is why building muscle matters), the Thermic Effect of Food (protein costs the most to digest, ultra-processed food barely anything), exercise activity (only 5–10% for most people — so please stop trying to burn off your food), and NEAT — all the movement you do outside the gym.

NEAT can vary by up to 2,000 calories per day between people. That's your real secret weapon. I share 10 practical ways to increase it, and why daily walking plus 2–4 resistance sessions a week is the sweet spot for most women.

Timestamps:

00:00 Welcome and Overview
00:57 Energy Balance Basics
01:47 What Drives Calories In
02:37 Calories Out Explained
03:23 Basal Metabolic Rate
04:30 Build Muscle, Boost BMR
05:12 Thermic Effect of Food
09:57 Exercise Calorie Myth
12:52 NEAT — Your Secret Weapon
14:57 Daily Walking Wins
17:06 10 Easy NEAT Boosts
21:29 Key Takeaways and Next Steps
23:55 Wrap Up and Coaching

Links & Resources:

Learn more about KHH coaching here
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