EPOC & Energy Substrate Metabolic Simulator

72-Hour Continuous Metabolic Burn Curve

Hourly dynamic decomposition: Basal (BMR) + Active Workout + 38-Hour Decaying EPOC Debt

EPOC Oxygen Debt

Glycogen Fuel

Lipid Oxidation

BMR Baseline

Scrub Time: Hour +0.0 (Workout Start)

T+0.0h Telemetry

Current Metabolic Rate

360 kcal/hr

Baseline: 75 kcal/hr (+380% active)

Post-Exercise Oxygen Debt (EPOC)

18.5 % elevated

Cumulative EPOC: 142 kcal across 38h

Substrate Oxidation Fuel Gauge

Lipids: 35% Glycogen: 65%

RER: 0.89 Hourly Lipolysis: 5.2 g/hr

Lean Mass Retention Index

High (94/100)

Protects muscle glycogen & nitrogen pool

Clinical Trial Context (Rowett Research Institute & Resistance Study): A 31-minute 12-set high-intensity resistance circuit triggers an acute oxygen deficit requiring up to 38 hours of sustained post-exercise oxygen consumption (EPOC), shifting post-exercise recovery heavily toward lipid oxidation. Pairing this with Rowett's 30% protein / 4% low-starch partitioning yields superior muscle nitrogen retention and sustained metabolic rate during energy deficits.

Exercise Stimulus Protocol

31-Min 12-Set Resistance Circuit (Clinical Reference)

Heavy compound supersets. Triggers ~285 kcal active burn + 38-hour oxygen debt (EPOC) yielding +142 kcal recovery expenditure and sustained shift to free fatty acid oxidation.

10,000 Daily Steps (NEAT Physical Activity)

Distributed non-exercise activity thermogenesis (~400 kcal active across 12 hours), zero prolonged EPOC debt curve, steady aerobic lipid/carb ratio.

45-Min Steady-State Cardio (Zone 2)

Moderate aerobic demand (~360 kcal active). Rapid EPOC decay resolving completely within 4 hours; minimal metabolic elevation next-day.

Sedentary Control Baseline

Resting metabolic rate without structured mechanical work or post-exercise oxygen debt.

Dietary Partitioning & TEF

Rowett Research Protocol (30% Protein, 4% Starch)

Aberdeen human trial: 25-30% thermic effect of protein, max nitrogen retention, rapid mobilization of adipose tissue stores.

Standard Balanced Deficit (15% Pro, 55% Carb, 30% Fat)

Conventional guideline profile. Baseline thermic effect (TEF ~8%), higher baseline RER, standard glycogen sparing.

Ketogenic Diet (20% Pro, 5% Carb, 75% Fat)

High circulating ketone bodies, suppressed glycolytic demand, near-total dependence on beta-oxidation.

Thermic Effect of Food (TEF): +180 kcal/day (10.0%)

Projected 7-Day Fat Loss: 0.58 kg

Multi-Phase Physiological Breakdown (Snapshot Intervals)

Timepoint	Phase	Metabolic Burn (kcal/hr)	EPOC Elevation	Fat Ox. (g/hr)	Glycogen (g/hr)	RER