Confused by weight-loss advice that contradicts itself every ten minutes? You’re not alone—and in this episode of The Anthony Amen Show, I strip it down to the fundamentals so you can finally understand how your body actually burns calories. No trends. No gimmicks. Just biology you can use.
Most people don’t realize their body burns hundreds of calories a day simply keeping them alive. That’s your Basal Metabolic Rate (BMR)—the starting point for every weight-loss strategy that actually works. Add muscle to the equation, and the picture gets even better: every pound of muscle you build burns an extra 7–10 calories per day at rest. This is the backbone of how we coach clients at Redefine Fitness in Stony Brook and Mount Sinai: build muscle, build your metabolism, build long-term results.
I walk step-by-step through the math so you can calculate exactly how many calories your body needs. You’ll learn why a moderately active 200-pound person needs around 3,000 calories a day to maintain weight—and how a simple 500-calorie deficit creates steady, sustainable fat loss without starvation, stress, or the rebound effect that sabotages so many diets.
We also break down macronutrients and why protein is the star of the show. Your body burns 20–30% of protein’s calories through digestion alone, and research shows protein is far harder to store as body fat compared to carbs or dietary fats. This is a huge reason high-protein diets feel easier and deliver better results for clients across both Redefine locations.
If you enjoy social drinking, we have a real conversation about the numbers behind alcohol. One margarita can hit 500 calories, which adds up to a pound of fat per week if it becomes a daily habit. When you understand the math, you gain control—not restriction.
This episode gives you the framework most people never learn:
• Know your BMR
• Calculate your calorie needs
• Prioritize protein
• Choose foods you enjoy
• Build a metabolism that works for you, not against you
If you’re tired of being confused, overwhelmed, or stuck, this is your roadmap. Fitness is medicine, and understanding your caloric needs is the prescription most people are missing.
Subscribe and share this episode with someone who feels lost in their weight-loss journey. The right knowledge is freedom—and it starts here.
Learn More at: www.Redefine-Fitness.com
