Pillar / Calories

Calories & streak energy

Keep the fire going. Energy in, energy out - know your numbers.

Fat loss and performance both run on energy balance. You don't need to count every almond, but you should know roughly where you stand.

Quick wins

01A 30-minute kettlebell session typically burns 250 - 450 kcal depending on intensity and body weight.
02For fat loss, aim for a 300 - 500 kcal daily deficit. Bigger deficits cost you muscle and energy.
03Daily steps move more total calories than any single workout. Target 8 - 10k.
04Don't 'eat back' workout calories - most trackers overestimate by 20 - 40%.
05Streak energy compounds. One workout is a workout; ten in a row is an identity.