Concept
Energy balance
The relationship between energy consumed and energy used over time.
What it explains
Body mass changes over time when energy intake and expenditure remain out of balance. Exercise is one part of expenditure, not the entire equation.
Why single workouts mislead
Calories and fuel sources used during one run do not directly predict long-term body-fat change.
Why sustainability matters
A moderate approach that supports training, sleep, and normal activity is usually more repeatable than aggressive restriction.
How to use it
Judge the pattern across several weeks while protecting training quality, protein intake, recovery, and normal daily movement.
Common misconception
Running while hungry or sweating more does not prove that more body fat has been lost.