This is ridiculous, and it's the reason why people plateau or completely give up dieting.
Originally Posted by The Rebooted Body
You're sort of right - a calorie of sugar isn't quite the same as a calorie of fat. The fat will be directly stored, while the sugar will boost your metabolic rate a touch and lose some of its caloric content as it gets converted into fat. Sugar's a little more advantageous to weight loss than fat calorie per calorie...but it's so little it's not really worth mentioning.
Back to the topic at hand. You don't understand what "total daily energy expenditure" is. You cannot lose weight without a caloric deficit. You cannot gain weight without a caloric surplus. If you want to lose more weight, in 100% of cases you must increase your caloric deficit.
This is where the context comes in. A person that is nutritionally replete and eats a diet rich in whole foods is going to have a higher TDEE than someone that is subsisting on nutrient poor foods like grains and chicken breast a la the SAD. If you want to maximize your metabolic rate, you have to eat foods that best support thyroid function and cellular respiration - ruminant meat (beef, lamb, goat, deer), coconut, fruit, copper and selenium rich foods (mussels, oysters), dairy, consume plenty of sodium and avoid the metabolism killers - unsaturated oils, legumes, grains, raw green vegetables and very fatty foods rich in PUFA - nuts, seeds...I'm on the fence about fatty fish and high-PUFA meats like chicken thighs, pork, etc.
Lift heavy weights and move around a lot and the ease that you'll lose weight will increase even further. And never starvation diet. If you have 50+ lbs to lose, you can maintain a pretty large caloric deficit. At that point, your body has so much excess adipose tissue it probably won't fear starvation. But when you get into the 10-15 lb range...now it matters. You need mild caloric deficits with regular refeeds to support the metabolic rate. Again, this doesn't mean calories don't count. This is all about calories. It makes you have to be smart about maximizing your nutrition and being realistic about your rate of fat loss. Most people want things to happen too quickly, so they plateau by not eating enough.
Again, CICO is perfect 100% of the time. You just have to make sure you eat nutritious, filling foods that maximize your metabolic rate so you can make the caloric deficit as low-stress as possible so you can maintain it both mentally and physically.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.