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The Fat Loss Equation

Spartanomics' Fat Loss Equation:

FL = Energy expenditure (Training + NEAT) - Energy intake (Nutrition)

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Diet-related adaptations (BMR + TEF + NEAT)


Fat loss can seem like a simple process, but simple doesn’t necessarily mean easy. While on the surface, it may simply look like a case of training more, eating less, and the energy balance between them, or the expression; ‘calories in vs calories out’.


If we take a deeper look beyond the surface, there’s a multitude of processes occurring for fat loss to occur. Understanding these can give us a better idea of first how to achieve fat loss, but also how to maximise our efforts in doing so, and lastly, how to maintain the end result.

The Mechanisms of Fat Loss:

Before we delve into the process of achieving fat loss, lets first understand the mechanisms taking place in the body to create that change.


The foods we consume, contain macronutrients (protein, carbohydrates, fats) in some form of ratio and amount. The food we consume first gets chewed into smaller parts to start the process of digestion, before reaching the stomach where enzymes break it down into the required molecules.


This is a vital part of the process.


This process relies not only on a what we swallow, but more importantly what we digest and absorb. Some of the food swallowed will be lost to digestion and excretion, but the food that make it, release nutrients into the bloodstream where they can now be used by the body.


These nutrients face 2 potential fates; burned for energy or stored somewhere to be used at a later time when required e.g. in the muscles, liver or fat cells.

You might be wondering how the body decides the fate of these nutrients. Well, if the intake of these nutrients is less than the output (what we burn), the body will pull on stored energy within the body and there will be some loss of tissue (e.g. fat, muscle, etc.).


The opposite also rings true here whereby if intake of nutrients is greater than the amount we burn, we store them.