Total Daily Energy Expenditure

Let's talk about energy expenditure and how much you burn all day, everyday.

Components of Total Daily Energy Expenditure (TDEE)

Resting Energy Expenditure (REE):

• 70% BMR - Basal Metabolic Rate

Non-Resting Energy Expenditure (NREE):

• 15% NEAT - Non Exercise Activity Thermogenesis

• 10% TEF - Thermic Effect of Food

• 5% EAT - Exercise Activity Thermogenesis

  
  

Basal Metabolic Rate

Accounting for around 70% of all energy burned everyday, the BMR is what the body expends to keep itself alive. In other words, like how much somebody would burn if they laid there in bed motionless for an entire day.

The BMR is why it is recommended to gain muscle for fat loss. Muscle cells require energy and if they increase, so would the BMR. This is why strength training is constantly recommended over pure cardio.

Non Exercise Activity Thermogenesis

Doing small things everyday still burns calories. Activities such as walking to work, standing, talking, hoovering and so on. These activities may not seem like much but they all add up at the end of the day.

It is recommended to never stay in one place for too long. Whether you have a desk job or drive for long periods of time. Stretch your legs by standing up more often or take more walks. Try not to be sedentary for too long.

Thermic Effect of Food

When we eat, the body uses energy to break down the food. Out of the three micronutrients, it doesn't take much energy to break down fats and carbohydrates. However, protein has a large TEF, requiring around 20-25% of the energy taken in by any protein source. Even though TEF is a small 10% of calories burned, it is still something to consider.

Exercise Activity Thermogenesis

You can increase the amount of energy you burn per day by doing moderate to high intensity exercise. What you might not expect is that exercise the smallest contributing factor of the TDEE at just 5%. Putting things into perspective, that 1 hour a day at the gym is just 4% of your day.

This doesn't mean exercise is pointless. Exercise provides huge benefits such as muscle gain, cardiovascular improvements, mood improvements, and so on. Like NEAT and TEF, everything adds up.