Mar 16, 2026 · 15 min watch
Exercising But Still Not Losing Weight? Here's Why
The video lays out a five level weight loss pyramid, ordered by how much each part drives your daily burn. Calorie intake is the base. Basal metabolic rate is level two at 60 to 70% of output, NEAT is 10 to 20%, the thermic effect of food is 5 to 10%, and your workouts come last.
The move is building muscle to raise your BMR: resistance training two to four times a week, and 0.8 to 1.0 grams of protein per pound of goal body weight. Cardio burns more during the session, then stops. Muscle burns about six calories per pound per day, whether you train that day or not.
What You'll Learn
- Workouts are under 10% of daily calorie burn
- Every pound of muscle burns six extra calories daily
- 8,000 daily steps burns 320 to 480 calories
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