INFO:

Fat gain isn’t black and white, even if you ate this much. Let me explain… Let’s say your maintenance calories are 2,000 per day. You would need 14,500 calories in 48 hours— or 25 Big Macs 🍔 — to gain 3 lbs of fat. That’s tricky unless you planned it! Fat gain is a simplified equation: if you eat 3,500 calories more than your body burns over time, you gain 1 lb of fat. But this rule isn’t linear and must also consider the intricacies of nutrition and metabolism. It would mean: ▫️There was no change in your TDEE ▫️100% of the food you ate was absorbed ▫️100% of the weight gained was body fat Changes in calorie intake always affect your energy expenditure. The thermic effect of food also applies. You burn calories just by digesting the food: protein 25-35%, carbs 5-10%, fat 0-3% of total calories. You also don’t absorb 100% of the calories you eat. Fiber can pass through wholly or partially unabsorbed and impacts other foods consumed simultaneously. These are just a few reasons calorie balance is a complex math equation. However, it’s helpful to have an awareness of the 3,500 calorie rule as a general guide to rid yourself of unrealistic thoughts like: “I’ve gained 3 lbs of fat in 2 days 😫” So, if the scale is up after the weekend, you’re probably experiencing more food in your belly, more carb intakeu002Fwater storage in your muscles, and some water retention from more sodiumu002Falcohol intake. The scale will normalize in a few days. I hope this helps ☺️ . .