The Metabolism Curriculum
Seven progressive layers, from energy balance to tracking. Layers 1–2 are complete; the rest are being filled in.
Energy Balance
Calories in vs. calories out — the first law of thermodynamics applied to the body, and why energy balance, not any single food, decides whether you gain or lose.
- Calories In vs. Out
- The Energy Balance Equation
- “A Calorie Is a Calorie”
- Common Myths
BMR & TDEE
The four parts of daily burn — BMR, TEF, NEAT, and exercise — how to estimate your TDEE, and why “maintenance calories” are a moving target you confirm with the scale.
- BMR / RMR
- TEF · NEAT · EAT
- Estimating TDEE
- Finding True Maintenance
Macronutrients Outline
What each macro does in the body, how much protein actually protects muscle, the truth about carbs and fat, and how to turn a calorie target into a plate.
- Protein
- Carbohydrates
- Dietary Fat
- Setting Your Macros
Calorie Deficit & Fat Loss Outline
How big a deficit to run, a realistic weekly rate, why the scale lies day to day, and how to hold on to muscle while the fat comes off.
- Sizing the Deficit
- Realistic Rate of Loss
- Scale Weight vs. Fat
- Keeping Muscle
Metabolic Adaptation Outline
Adaptive thermogenesis, the “starvation mode” myth versus what really happens, why plateaus appear, and the role of diet breaks, refeeds, and maintenance phases.
- Adaptive Thermogenesis
- The “Starvation Mode” Myth
- Why Plateaus Happen
- Diet Breaks & Refeeds
Training & Metabolism Outline
Why muscle is metabolically active, resistance training vs. cardio for fat loss, the truth about “afterburn” (EPOC), and how training protects your metabolism in a deficit.
- Muscle as Metabolic Tissue
- Resistance vs. Cardio
- EPOC / “Afterburn”
- Training in a Deficit
Measuring & Tracking Outline
How to weigh in and read the trend, the limits of BMI and body-fat methods, how to log food without obsessing, and the weekly review that drives every adjustment.
- Weighing In Right
- Body-Fat Methods
- Tracking Food
- The Weekly Review