Have you ever wondered where all the calories you eat go?
Well, the amount of energy we use up within a day is called Total Daily Energy Expenditure (TDEE). There are four components that go into determining your TDEE, these are:
Basal Metabolic Rate (BMR)
BMR determines how much energy is required to keep your vital bodily functions working at complete rest. This includes breathing, circulating blood and other cellular activity. It is influenced by your sex, height, weight, age, genetics, current body composition, and previous eating habits. Your BMR is up to 70% responsible for your total calories burned.
Non-Exercise Activity Thermogenesis (NEAT)
This is the amount of energy used for daily activity not including exercise. This is the second biggest influencing factor on the total energy used within a day. This includes everything from playing with your pet to doing the housework or even fidgeting.
Exercise Activity Thermogenesis (EAT)
This is the amount of energy used up within an exercise session. This would include weight training, CrossFit, yoga, indoor cycling, etc. Notice that this is only around 10-15% of TDEE. Exercise, specifically lifting weights, plays a huge part in building muscle when in a calorie surplus and maintaining muscle when in a calorie deficit.
Thermogenic Effect of Food (TEF)
TEF is the amount of energy it takes to digest your food and accounts for around 5% of TDEE.
You can see that BMR plays the biggest part of your calorie expenditure, and your lean body mass has a huge impact on your BMR. The more lean mass you have, the more calories you burn on a daily basis. You can also see that you will burn more calories doing regular daily activities than exercising. Ultimately, it is important to know what your body requires and how to meet those energy demands. In terms of nutrition, calories are the most important thing to get right followed by the correct breakdown of macronutrients; protein, carbohydrates, and fat. Calculating your TDEE and caloric needs is imperative in informing your diet, fitness and body composition goals.
Thank you and goodnight,