[{"data":1,"prerenderedAt":517},["ShallowReactive",2],{"lexique-en-calories":3,"lexique-all-en":161,"lexique-trans-en-calories":514},{"id":4,"title":5,"body":6,"description":151,"extension":152,"lang":153,"letter":154,"meta":155,"navigation":156,"path":157,"ref":12,"seo":158,"stem":159,"__hash__":160},"lexique/lexique/en/calories.md","Calories",{"type":7,"value":8,"toc":139},"minimark",[9,13,18,31,34,37,42,45,48,54,58,65,68,71,75,78,81,85,92,96,99,103,106,110,113,117,120,124,128],[10,11,5],"h1",{"id":12},"calories",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"A ",[23,24,25],"strong",{},"calorie"," is a unit of energy. In nutrition, we use the ",[23,28,29],{},"kilocalorie (kcal)",", which is the energy needed to raise 1 kg of water by 1°C. When you read \"100 calories\" on a label, it actually means 100 kcal.",[19,32,33],{},"Every food provides energy in the form of calories, which your body uses to function and move. Mastering calories is mastering body composition.",[19,35,36],{},"💡 The \"calorie\" you see on packaging = a kilocalorie (kcal). The two words are used interchangeably in everyday language.",[38,39,41],"h3",{"id":40},"how-many-calories-per-macronutrient","How many calories per macronutrient?",[19,43,44],{},"Each macronutrient delivers a specific amount of energy:",[19,46,47],{},"MacronutrientEnergy per gramProtein4 kcal/gCarbohydrates4 kcal/gFats (lipids)9 kcal/gAlcohol7 kcal/gFiber~2 kcal/g",[19,49,50,53],{},[23,51,52],{},"Practical takeaway",": fats deliver more than twice the calories of protein or carbs per gram. That's why fatty foods are quickly calorie-dense.",[38,55,57],{"id":56},"daily-caloric-needs","Daily caloric needs",[19,59,60,61,64],{},"Your needs depend on your ",[23,62,63],{},"TDEE"," (Total Daily Energy Expenditure), which is made up of:",[19,66,67],{},"Average estimates per profile:",[19,69,70],{},"ProfileDaily needs (kcal)Sedentary woman1800-2000Active woman2000-2400Sedentary man2200-2600Active man2600-3200Heavily training athlete3000-4000+",[38,72,74],{"id":73},"calories-in-vs-calories-out","Calories in vs. calories out",[19,76,77],{},"Energy balance dictates body composition:",[19,79,80],{},"⚠️ \"Calories in vs calories out\" is a real law, but the variables on each side are not constant. Your TDEE adapts depending on intake (metabolic adaptation), and the body uses calories with varying efficiency.",[38,82,84],{"id":83},"are-all-calories-equal","Are all calories equal?",[19,86,87,88,91],{},"Mathematically yes (1 kcal = 1 kcal). Practically, no. ",[23,89,90],{},"Food quality changes how the body uses calories",":",[38,93,95],{"id":94},"how-to-track-your-calories","How to track your calories",[19,97,98],{},"Several methods, in order of accuracy:",[14,100,102],{"id":101},"_1-weighing-app-max-accuracy","1. Weighing + app (max accuracy)",[19,104,105],{},"Weigh every food, log it in MyFitnessPal/Yazio. Tedious at first, becomes automatic in 2-3 weeks.",[14,107,109],{"id":108},"_2-visual-estimation-intermediate","2. Visual estimation (intermediate)",[19,111,112],{},"Hand-portion methods, picture references. Margin of error: ±15-25%.",[14,114,116],{"id":115},"_3-habit-based-long-term","3. Habit-based (long-term)",[19,118,119],{},"After tracking, you internalize portions and food values. The most sustainable level.",[38,121,123],{"id":122},"common-mistakes","Common mistakes",[38,125,127],{"id":126},"key-takeaways","Key takeaways",[19,129,130,131,134,135,138],{},"Calories are ",[23,132,133],{},"the foundation of every nutritional strategy",". Calculate your TDEE, set a goal (deficit, maintenance, surplus), track for a few weeks until it becomes second nature. Don't ignore food quality, but never lose sight of the total. ",[23,136,137],{},"Energy balance + protein + training = body composition",".",{"title":140,"searchDepth":141,"depth":141,"links":142},"",2,[143,145,146,147,148,149,150],{"id":40,"depth":144,"text":41},3,{"id":56,"depth":144,"text":57},{"id":73,"depth":144,"text":74},{"id":83,"depth":144,"text":84},{"id":94,"depth":144,"text":95},{"id":122,"depth":144,"text":123},{"id":126,"depth":144,"text":127},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","md","en","C",{},true,"/lexique/en/calories",{"title":5,"description":151},"lexique/en/calories","bYYvPYXZ7QxAaQ57UL2tOxSRlY4gH_UY9YMdNIZQL5A",[162,166,170,174,178,182,186,190,194,198,202,206,210,214,218,222,226,230,231,235,239,243,247,251,255,259,263,267,271,275,279,283,287,291,295,299,303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,470,474,478,482,486,490,494,498,502,506,510],{"title":163,"description":164,"slug":165},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":167,"description":168,"slug":169},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":171,"description":172,"slug":173},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":175,"description":176,"slug":177},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":179,"description":180,"slug":181},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":183,"description":184,"slug":185},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":187,"description":188,"slug":189},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":191,"description":192,"slug":193},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":195,"description":196,"slug":197},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":199,"description":200,"slug":201},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":203,"description":204,"slug":205},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":207,"description":208,"slug":209},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":211,"description":212,"slug":213},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":215,"description":216,"slug":217},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":219,"description":220,"slug":221},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":223,"description":224,"slug":225},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":227,"description":228,"slug":229},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":5,"description":151,"slug":12},{"title":232,"description":233,"slug":234},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":236,"description":237,"slug":238},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":240,"description":241,"slug":242},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":244,"description":245,"slug":246},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":248,"description":249,"slug":250},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":252,"description":253,"slug":254},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":256,"description":257,"slug":258},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":260,"description":261,"slug":262},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":264,"description":265,"slug":266},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":268,"description":269,"slug":270},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":272,"description":273,"slug":274},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":276,"description":277,"slug":278},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":280,"description":281,"slug":282},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":284,"description":285,"slug":286},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":288,"description":289,"slug":290},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":292,"description":293,"slug":294},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":296,"description":297,"slug":298},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":300,"description":301,"slug":302},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":304,"description":305,"slug":306},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":308,"description":309,"slug":310},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":312,"description":313,"slug":314},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":316,"description":317,"slug":318},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":320,"description":321,"slug":322},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":324,"description":325,"slug":326},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":328,"description":329,"slug":330},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":332,"description":333,"slug":334},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":336,"description":337,"slug":338},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":340,"description":341,"slug":342},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":344,"description":345,"slug":346},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":348,"description":349,"slug":350},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":352,"description":353,"slug":354},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":356,"description":357,"slug":358},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":360,"description":361,"slug":362},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":364,"description":365,"slug":366},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":368,"description":369,"slug":370},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":372,"description":373,"slug":374},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":376,"description":377,"slug":378},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":380,"description":381,"slug":382},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":384,"description":385,"slug":386},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":388,"description":389,"slug":390},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":392,"description":393,"slug":394},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":396,"description":397,"slug":398},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":400,"description":401,"slug":402},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":404,"description":405,"slug":406},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":408,"description":409,"slug":410},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":412,"description":413,"slug":414},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":416,"description":417,"slug":418},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":420,"description":421,"slug":422},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":424,"description":425,"slug":426},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":428,"description":429,"slug":430},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":432,"description":433,"slug":434},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":436,"description":437,"slug":438},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":440,"description":441,"slug":442},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":444,"description":445,"slug":446},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":448,"description":449,"slug":450},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":452,"description":453,"slug":454},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":456,"description":457,"slug":458},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":460,"description":461,"slug":462},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":464,"description":465,"slug":466},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":63,"description":468,"slug":469},"TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":471,"description":472,"slug":473},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":475,"description":476,"slug":477},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":479,"description":480,"slug":481},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":483,"description":484,"slug":485},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":487,"description":488,"slug":489},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":491,"description":492,"slug":493},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":495,"description":496,"slug":497},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":499,"description":500,"slug":501},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":503,"description":504,"slug":505},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":507,"description":508,"slug":509},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":511,"description":512,"slug":513},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":515,"en":12,"es":516,"fr":12,"it":25,"pt":516},"kalorien","calorias",1784214981553]