Introduction
TDEE is the total number of calories that your body expends in 24 hours, including all activities. The calories come from the work your body does to keep you alive, including all brain functions, breathing, digestion as well as any extra physical activity. It can vary widely in populations and is much higher for athletes and extremely active individuals. TDEE is an estimate of how many calories you burn through your bodily functions and physical activity. Calculating your TDEE not only gives you an idea of if you are moving around enough but it also could impact your weight management plans, too, because it creates an idea of you current calorie burn.
What is Energy Expenditure?
Energy expenditure if the amount of energy your body uses to preform essential physical functions including breathing, blood circulation and digestion, as well as all movements you perform whether that be exercise or movements like walking, fidgeting or moving objects.
Factors Affecting Energy Expenditure
Age
Activity levels
Body Composition
Size
Weight
Disease/illness
Hormones
Genetics
All the work your body does at rest is called your resting energy expenditure (REE) or basal metabolic rate (BMR). This component of you TDEE makes up approximately 60% to 70% of your average person’s total expenditure. Your non-resting energy expenditure (NREE) is a mix of three components which include NEAT (see last blog entry), thermic effect of food (TEF) (see below) and exercise activity thermogenesis (EAT).
Thermic Effect of Food (TEF)
The TEF measures how many calories it takes for your digestive system to process foods. There are three macronutrients: carbs, proteins and fats. All of which require different amounts of energy to breakdown and assimilate into your digestive system. TEF accounts for approximately 10% of your TDEE.
Metabolic Processes (BMR)
Your BMR is the amount of energy in the form of calories necessary for automatic vital functions.
RMR is the number of calories required for the same processes while at rest, including breathing, brain processes, digestion and blood circulation.
Protein requires the most energy to digest, with 20% to 30% of the calories in protein being used to digest it. Carbohydrates require 5% to 10% and fats take 0% to 3% at most. However, how the TEF works in each person is unique and depends on age, activity levels, insulin sensitivity and meal composition.
How to boost your TDEE
Exercise
NEAT
TEF (energy it takes to chew and digest food)
Don’t forget to take a read at our NEAT blog prior to this one for it to all come together. I hope you have enjoyed the information included in this blog entry!
Have a great weekend everyone!
Well wishes,
Liv
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
@injuryrecoverycentre
References
