Expert explains why resting energy expenditure accounts for most daily calorie use

Metabolism is often blamed when fat loss slows down, yet the reality is far more complex than a simple "break" in the system.

Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, recently challenged common misconceptions regarding how the body processes energy.

In an Instagram video shared on Wednesday, he outlined that total energy expenditure remains relatively stable between the ages of 20 and 60.

"The idea that metabolism ‘crashes’ in your 30s or 40s is not supported at a population level," he explained, noting that decline typically begins gradually after sixty.

Identifying the symptoms

Many struggles with weight maintenance stem from misunderstood biological adaptations rather than a faulty metabolic rate.

The body primarily burns energy at rest to fuel essential involuntary processes. To navigate these nuances effectively, the physician identified several key factors:

• Resting energy expenditure constitutes approximately 60 to 70 percent of daily calorie use.
• Sleep restriction significantly increases appetite by altering hunger and satiety hormones.
• Weight loss prompts the body to lower energy expenditure while increasing hunger signals.
• Repeated aggressive dieting leads to the loss of lean mass, reducing the overall metabolic rate.
• Inadequate rest activates reward pathways, making high-calorie foods more appealing to the brain.

The restorative pathway

To maintain a more efficient metabolism, focusing on muscle preservation and nutritional thermics is vital.

Protein increases satiety and requires more energy for the body to process, while creatine supports muscle mass and physical performance.

Because muscle is a major site for glucose disposal, preserving it through strength training helps counter the body's natural adaptations to calorie restriction.

By prioritising consistent protein intake and adequate sleep, individuals can better manage their hunger signals and support long-term metabolic health despite the challenges of repeated dieting attempts.

Please Note: This information is for educational purposes only and does not count as professional advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.