What Makes Up Our Energy (Calorie) Expenditure?
Basal Metabolic Rate (BMB)
-This is the minimum amount of energy we need to maintain vital functions such as: breathing, heart beating, etc. This accounts for around 75% of your total energy expended.
-Exercise activity is any purposeful exercise. Weight lifting & cardio are examples of this. This element of daily energy expenditure has the most fluctuation. It can make up to 10-15% for sedentary individuals & up to 30% for highly active individuals.
Thermic Effect of Feeding (TEF)
-This is the energy that is required for digestion & absorption for food. Yes, we use energy eating food. Protein has the highest thermic response. This accounts for about 10% of your daily energy expended.
Non-Activity Thermogenesis (NEAT)
-NEAT makes up the least of our energy expenditure, usually around 5%, but this can vary greatly person to person. NEAT is all the activity that is not deliberate exercise, such as housework, walking, moving around the house, fidgeting, etc.
= Total Daily Energy Expenditure
Total daily energy expenditure (TDEE) is the energy we use on a daily basis. Simply put, if you intake more energy (calories) than you expend you will gain weight. If you expend more energy than you intake you will lose weight.
The unfortunate part is that these numbers can vary greatly from person to person (as many frustrated people trying to diet or put on weight know) some things that can effect this number: Individual environments, genetics, age, physical activity, hormones, what we can absorb & digest & things such as stress or lack of sleep.
The fortunate part is the even though some things may be out of our control (genetics, age) there are ways to ensure that you are expending more energy than taking in & keeping your metabolism roaring. Some of these things include: 2-3 hours per week of resistance training, minimum of 30 minutes of physical activity per day, sleep 6-8 hours per night, consume nutrient dense whole foods over processed foods.
Essentially, Stay Moving!
Need help determining your TDEE and figuring out how it helps determine your suggested daily calorie intake? Apply for a free coaching call at www.kaylimontoyafitness.weebly.com and I will take your numbers and break it down in detail for you. Remember there is always free content available on my Facebook and IG.