1. Calories in vs. calories out

2. INPUT vs. OUTPUT
Caloric Intake: calories consumed in a day
Most Americans consume more then enough calories per day, but do not get enough nutrients
Too many calories is directly linked to obesity

3. Input vs. Output
Physical Activity (calorie output): Calories burned from increasing heart rate
On average, an individual burns 10 calories per minute, doing a high intensity/vigorous exercise
Factors that influence caloric output:
Body Weight & Heart Rate: the higher your heart rate the more calories you burn, and the heavier you are the more calories you burn

4. Input vs. output
Metabolism: the sum of the chemical processes that take place in the body to keep you alive and active
Basal Metabolic Rate: minimum amount of calories needed per day to keep your body functioning, so you can stay alive

5. Metabolism
If you had a sedentary lifestyle and only ate this number of calories, your body would stay in a health weight range. However, the types of nutrients consumed could influence the likelihood of developing other health related conditions, such as Diabetes or a Heart Attack

6. Basal Metabolic Rate Calculations Girls:
655 + (4.35 x weight) + (4.7 x height) – (4.7 x age)
Guys:
66 + (6.23 x weight ) + (12.7 x height) – (4.7 x age)

7. WEIGHT LOSS vs. GAIN
Maintain Weight: Burn the same number of calories as you eat
Basal Metabolic Rate + Physical Activity = Caloric Intake
Lose Weight: You must burn more calories then you eat, or, in other words, eat less calories then you burn
Basal Metabolic Rate + Physical Activity > Caloric Intake
Gain Weight: You must eat more calories then you burn, or in other words, you must burn less calories then you eat
Basal Metabolic Rate + Physical Activity < Caloric Intake

8. Weight Management Healthy weight loss involves:
Lowering caloric intake
Increasing physical activity
Making a lifestyle change
Healthy food selection majority of the time
Moderate serving sizes are a priority
Exercise daily! 6 days per week, minutes per day, with minutes within your target heart rate zone.