Definition and System Context

Short Explained EAT refers to the energy expenditure caused by planned exercise – e.g. resistance training, cardio or mobility sessions. Unlike NEAT, EAT is programmable and intentional.

• Influencers: Training duration, intensity, body weight, exercise type.
• Variability: Differences of 200–1000 kcal per day are common.
• Synergy: EAT works together with NEAT, TEF and BMR to define TDEE.

EAT in Muscle Gain (Hardgainer Perspective)

• Goal: Create an anabolic stimulus, not calorie burn.
• Recommendation: 3–5 resistance sessions per week, focus on progression & form.
• Cardio: 1–2 LISS sessions (20–30 min) for recovery and cardiovascular health.
• Risk: Too much EAT → NEAT rises, appetite drops → growth stalls.

Control and Practical Use

• Periodization: Cycle EAT volume to prevent overtraining.
• Monitoring: Combine step tracking (NEAT) + training log.
• Calorie Adjustment: Add +150–300 kcal with extra training to maintain a Lean Surplus.

Common Misconceptions

• “The more training, the better.” False. Growth depends on balance between stimulus & recovery – see Myth #2: “More training = more muscle?”
• “Cardio kills gains.” Not necessarily – dose & timing matter. See Myth #3: “Cardio kills your gains.”
• “EAT fixes everything.” No – without proper caloric framework, progress stalls. See Myth #5: “You need to get fat to build muscle.”

Further Reading and Resources

Notice: Descriptive information for orientation; consider individual differences and contraindications.