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Total Daily Energy Expenditure (TDEE)
how many calories you BURN a day
4 components of it:
Basal Metabolic Rate
Physical Activity
Thermic Effect of Food
Non-Exercise Activity Thermogenesis (NEAT)
"Calories out" are effected by a variety of factors, not just exercise!
how many calories you BURN a day4 components of it:
Basal Metabolic RatePhysical ActivityThermic Effect of FoodNon-Exercise Activity Thermogenesis (NEAT)"Calories out" are effected by a variety of factors, not just exercise!
Basal Metabolic Rate (BMR)
also known as the metabolism
how many calories you burn at rest doing nothing
some people have higher/lower metabolisms
can increase to an extent: more muscle mass requires more calories at rest
about 60% of TDEE
also known as the metabolismhow many calories you burn at rest doing nothingsome people have higher/lower metabolismscan increase to an extent: more muscle mass requires more calories at restabout 60% of TDEE
Physical Activity
calories burned during exercise
your designated workout time
about 10% of TDEE
calories burned during exerciseyour designated workout timeabout 10% of TDEE
Thermic Effect of Food (TEF)
calories burned from digesting food
about 10% of TDEE
different foods carry different thermic effects
Protein & vegetables have highest thermic effect (most calories go to digesting it)
I wouldn't stress this one to much!
calories burned from digesting foodabout 10% of TDEEdifferent foods carry different thermic effectsProtein & vegetables have highest thermic effect (most calories go to digesting it)I wouldn't stress this one to much!
NEAT
calories burned during non-exercise activities
any movement done outside of your structured workout
if you're active outside the gym, you'll burn more calories in a day
construction worker will have a higher NEAT than a 9-5 desk job
about 20% of TDEE
calories burned during non-exercise activitiesany movement done outside of your structured workoutif you're active outside the gym, you'll burn more calories in a dayconstruction worker will have a higher NEAT than a 9-5 desk jobabout 20% of TDEE
Our bodies have a variety of systems in place that contribute to our overall calories burned (TDEE)
To lose weight, we need to burn more calories then we consume
As you can see, this does NOT have to be through exercise or cardio alone! Many factors that play a role!
To lose weight, we need to burn more calories then we consume
As you can see, this does NOT have to be through exercise or cardio alone! Many factors that play a role!
