We often discuss in-depth our calorie and nutrient intake, but what about the calories burned = Total Daily Energy Expenditure (TDEE). This is the total energy that a person uses in a day.
Our TDEE is not easy to accurately measure as it changes day to day, and often it is estimated, calculated on individuals (BMR) Basal Metabolic Rate, Activity Levels and the Thermic Effect of food.
Basal Metabolic rate:- which is an individuals energy usage rate while at rest in a temperate (mild) environment, i.e. when the digestive system is inactive.
Activity Level:- This factor is based on both deliberate exercise, as well as other routine life activities. These factors are known as the Thermic effect of activity, and non-exercise activity thermogenesis (energy expended for non -sleeping, eating, or sport-like exercise.)
Thermic Effect of Food:- The thermic effect of food, also known as specific dynamic action, which is the amount of energy required by the body to process and use food, often estimated as 10% of food intake. This can significantly depend varying on the type of food consumed i.e. protein has a larger thermic effect than dietary fat, as harder for the body to process.
How is the TDEE broken down
70% of the calories you burn are when you're resting. This includes sleeping and sitting still.
15% of the calories you burn are from any unplanned movement, such as fidgeting and unplanned walking.
10% of the calories you burn are from digesting food.
5% of the calories you burn are from planned exercise, such as running or going to the gym.
This identifies that you will continuously burn calories with or without exercise.
Being active is important though for our whole health and well being, but its finding an activity that you enjoy and can sustain.
However if going to the gym/running/HIIT is not for you, then walking a few more steps (2000) every day can significantly increase in energy expenditure with minimal effort.
Knowing your TDEE allows you to calculate how many calories you need to eat to lose and gain weight.
Typically - TDEE -500 calories for weight loss.
- TDEE +500 calories for weight gain.
Lose weight with out losing your mind - The Fitness Chef - Graeme Tomlinson