Start here · 3 minute read
Calories in, calories out
Calories in means energy from food and drink. Calories out means energy your body uses. Over time, using more energy than you take in can lead to weight loss. It is a useful idea, not a complete explanation of appetite or health.
A simple example
If someone uses an estimated 2,200 calories and eats 2,000, the estimated gap is 200 calories. One day cannot predict a scale change.
Your next step
Look at patterns across weeks, not a single meal. Your food and movement logs are starting estimates.
A little more detail
Your body uses energy at rest, during movement and to digest food. Sleep, illness, hormones, medicines and changes in body size can affect needs or appetite. Norman does not measure every part of energy use.
Questions you might have
What are deficit, surplus and maintenance?
A deficit means eating less energy than you use. A surplus means eating more. Maintenance means roughly matching your needs over time so weight is broadly stable. None of these is a judgment about you.
What is resting burn versus total burn?
Resting burn is the energy needed to keep your body running at complete rest. Total burn also includes movement, digestion and other daily tasks. Norman starts with a resting estimate and adds steps and specific workouts separately.
Why do people burn different amounts?
Body size, age, height, muscle, sex-related physiology and movement all play a part. Two people doing the same workout may use different energy. A friend’s food target may not suit you.
Do I need exercise to lose weight?
Exercise is not required for an energy deficit. Movement has benefits beyond weight, though. Choose activity you can manage and enjoy; do not use it as punishment for food.
Is losing weight the same as losing fat?
No. Scale weight includes fat, muscle, water and food in your digestive system. Gradual changes, adequate nutrition and strength training where suitable may help preserve muscle. A sudden drop is often partly water.
Estimates and general education, not a medical prescription. Seek individual advice when your health or needs call for it.