Since this is calorie-counting month, can we talk about how that's a little weird?
Calories are a measure of energy. But when we say that we want to lose ten pounds, we're talking about mass, not energy. (Technically force, but same difference within a given gravitational field.) Nobody says, "I could stand to lose a few kilowatt-hours." So why do we talk about energy in versus energy out instead of mass in versus mass out? Mass seems easier to grasp intuitively, while energy seems needlessly abstract.
It also seems to cause some basic confusion.
If you approach somebody who lost ten pounds last month and ask them where all that weight went, they are likely to guess that it was converted into energy. After all, E=mc2, right? As a matter of physics, this guess is wildly wrong. To see how wrong it is, consider Hiroshima.
When we dropped a bomb on Hiroshima, we converted a bit of mass into enough energy to blow up a city. How much mass did that take? About 0.0015 pounds. That ten pounds our friend lost last month, if converted into energy, could have blown up nearly 7,000 cities. That's not how he was powering his Tabata workouts.
In fact, metabolism does not convert mass into energy whatsoever. Mass, like energy, is completely conserved. Mass in equals mass out precisely down to the atom.
So what happened to the fat that was lost? If it was not converted into energy, where did it go? Roughly speaking, it was converted into carbon dioxide and was exhaled. (True story.)
More specifically, fat plus oxygen is converted into water plus carbon dioxide. (It's true that energy is released from the totality of this process. But it is converted from chemical potential energy into other forms of energy -- it is not converted from mass to energy.)
A typical triglyceride is C55H104O6. When you combine that with a bit of oxygen, the metabolization of fat looks like this: C55H104O6 + 78 O2 -> 55 CO2 + 52 H2O. You can count the atoms. They're all there. None of them were converted into energy.
For fat-loss purposes, the water doesn't much matter. It is easily replenished. The real action is in the carbon atoms. We breath in oxygen and we breath out carbon dioxide. Our exhales weigh more than our inhales because of the carbon atoms. Those carbon atoms account for the weight we lose by burning fat.
The oxygen-for-carbon-dioxide exchange happens in your lungs, but the conversion happens in the mitochondria throughout your body's cells.
(We lose weight by burning carbohydrates the same way. Carbohydrates, like fats, are also made of carbon, hydrogen, and oxygen. And while the exact chemical reaction differs a little, the overall process is the same: we're converting carbohydrate plus oxygen into carbon dioxide plus water, and it's the carbon atoms that account for our non-water weight loss. Protein is the same story but a little more complicated because there are some nitrogen atoms in there as well, which end up in urea. Also a little phosphorus.)
So instead of thinking in terms of calories in versus calories out, we could just as well think in terms of mass in versus mass out -- specifically oxygen in versus carbon dioxide out, i.e., the excretion of carbon atoms. Calories need not be considered at all.
As it happens, the net energy released from metabolizing fat, carbohydrate, and protein is exactly proportional to the relevant carbon atoms involved. So thinking in terms of calories will produce the correct answers, and they are conveniently printed on food labels, which is nice. But thinking in terms of energy still seems weirdly abstract, IMO, when what people are mainly interested in is weight, given that there is no actual conversion between the two.
The upshot: you can tell that you're burning calories at an elevated rate when some activity causes you to breath heavily.