How much does exercise like resistance training increase total energy expenditure? This answer is related to constrained TEE. I’ll give you my experience. Seems like regular/consistent resistance training DOES increase TEE in the grand scheme (e.g. resistance training at least 4 days/week), but each specific session does not make much of a difference day to day. Here’s what I’ll usually experience as an example (one out of many anecdotes):
Scenario 1:
Day 1: refeed 4,000 kcals
Day 2: end up 3-4 lbs heavier (morning after refeed). Train back (and I’m talking about a back training session you would think burns a lot of calories: pull-ups, barbell rows, dumbbell rows, seated cable rows, deadlifts) + 30 min moderate intensity cardio.
Day 3: end up around 3 lbs lighter compared to Day 2
Scenario 2:
Day 1: refeed 4,000 kcals
Day 2: end up 3-4 lbs heavier (morning after refeed). No training on this day. Just 30 min moderate intensity cardio.
Day 3: still end up around 3 lbs lighter compared to Day 2.
Follow-up question: When the main goals are hypertrophy and/or fat loss, do I recommend varying calorie intake based off whether it is a training or off day? No. It’s not worth overcomplicating.