Understanding Total Daily Energy Expenditure
Our Total Daily Energy Expenditure (“calorie burn”) or TDEE is made up of 4 key components:
Basal Metabolic Rate (BMR)
Non-Exercise Activity Thermogenesis (NEAT)
Thermic Effect of Food (TEF)
Exercise Activity Thermogenesis (EAT)
Which component of TDEE do you think burns the most calories?
❤️ Basal Metabolic Rate (BMR) – 70% of TDEE
BMR is the number of calories required to keep your body functioning at rest.
For example, breathing, blood circulation, cell repair etc. BMR does not include physical activity.
Q: How can I increase this?
A: Increase muscle mass ??
?Non-Exercise Activity Thermogenesis (NEAT) – 15% of TDEE
NEAT is the number of calories expended during daily movement that is not categorised as structured exercise.
For example, cooking, walking the dog, moving from one room to another, cleaning, taking the stairs to your office etc.
Q: How can I increase this?
A: Move more daily ↗️
?Thermic Effect of Food (TEF) – 10% of TDEE
TEF is the amount of energy required by the body to process the food.
For example, chewing, digestion, storing nutrients, breaking down the protein, carbs and fat you consume, then the absorption and use by the body to carry out processes including building new tissues, synthesising hormones etc.
Q: How can I increase this?
A: Eat a protein rich diet ?
⛹?♂️Exercise Activity Thermogenesis (EAT) – 5% of TDEE
EAT is the number of calories burnt as a result of exercise.
For example, resistance training, weight lifting, sports, HIIT, CrossFit, swimming, running, cycling etc.
Q: How can I increase this?
A: Have a plan/structure to create a habit?
A simple structure would be
3 x resistance training per week,
150mins cardio per week e.g. 20mins per day ??♂️
I hope you found this blog useful and now have a better understanding of how small changes can achieve big results!
