Dieting Essentials: Calories Expenditure - Finding your daily energy expenditure!
In the previous post, I discussed energy balance and ‘calorie intake’. The concept of ‘calories in’ is easier to understand as it is simply the amount of food you eat per day. BUT! Calories Expenditure - this is where it gets interesting and where you can make a lot of difference. But, before we start discussing, you should know the following equations - TDEE (Total Daily Energy Expenditure) = BMR (Basal Metabolic Rate) + PA (Physical Activity) + TEF (Thermic Effect of Food) + NEAT (Non-Exercise Activity Thermogenesis) TDEE (Total Daily Energy Expenditure) = Maintenance Calories Calories at which you maintain your current body weight is equivalent to the calories you burn on a daily basis i.e., the number of calories your body needs to maintain the current bodyweight without fluctuations in fat mass or lean body mass. Hence the above equation! Now, Let’s discuss the 4 basic components of calorie expenditure - Basal Metabolic Rate is the energy required by the body for basic body processes. The majority of calorie expenditure by the body is through BMR. BMR accounts for approximately 60% of your TDEE. How BMR affects TDEE? BMR can be a major contributor to your daily expenditure especially if you’re someone with less physical activity in your daily schedule. Physical Activity involves the calories burned by the body during both exercise and non-exercise physical activity such as workout sessions, walking, maintain body posture, etc. How PA affects TDEE? Physical activity can highly affect the TDEE. On the days when you miss your workouts your total expenditure will decrease. Similarly, on the day when you do additional cardio or higher intensities your expenditure increases for that day. The thermic effect of food refers to the calories/energy spent by the body for digestion, absorption, and disposal of nutrients. Your body needs the energy to extract energy from the food you eat. That wasted energy is referred to as TEF. How TEF affect TDEE? On the days when you eat more protein or fiber, your body produces more heat to metabolize them because fiber and proteins have higher TEF. Hence, more calories burnt by the body. Non-Exercise Activity Thermogenesis refers to the number of calories burnt by the body for non-volitional activities like fidgeting, talking, wiggling your toes, keyboard typing, etc. This is the most adaptive component of metabolism and can make a huge difference in many individuals. How NEAT affects TDEE? Your NEAT is highly affected by changes in your calorie intake and this can result in fluctuations in your TDEE. NEAT reduces with a decrease in energy consumption/calorie restriction and also increase unconsciously when energy consumption in high. So when you are trying to figure out your TDEE, you might want to consider all of the 4 components of calorie expenditure! Hope this article helped you understand the science behind your maintenance calories and how the different components can affect your progress. If you like the content then share it with your friends. You can also tag them in the comment section. Yash Kaushik | Fittr Coach