Want to change your weight?
Know what TDEE is?
It’s an acronym for Total Daily Energy Expenditure and probably the most important info you’ll need.
You see, the starting point for any successful body composition change is to first know how much energy you burn.
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories we burn in a day and is made of 4 Elements: Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Exercise Activity Thermogenesis (EAT) and your Thermic Effect of Food (TEF).
BMR – 70%. This is how much energy your body burns at rest, it’s the energy required to support your vital body functions.
Think the healthy function of your liver, kidneys, brain etc. as well as maintenance of fat free mass.
One of the best ways to increase your BMR is to build muscle.
This allows you to burn more calories all the time and not just during your workouts affecting the 70% variable without relying on the 5% attributed to Exercise Activity Thermogenesis.
NEAT – 15%
This is everything you do outside of your workouts, eating or sleeping.
From walking, fidgeting and typing to cooking etc.
Focus on getting up your daily steps and prioritising strength training to maximise not just your NEAT but all other variables in your TDEE.
TEF – 10%
This is energy required for digestion, absorption and disposal of what you eat.
Consider that a calorie isn’t always a calorie and each macronutrient has a different thermic effect. Protein uses 20-25% to process, Carbs 5-15% and Fat 0-5%.
Also how the food was cooked, if it’s processed and the freshness will all impact the thermic effect of food.
EAT – 5%
This is what you burn during workouts.
You really can’t out exercise a bad diet and this is why it’s most important to build nutrition and lifestyle habits before considering the last 5%.
We recommend not focusing on the calories burnt in workouts alone but prioritising how you can continue to burn more calories on an on-going basis as well as managing stress, getting enough sleep and of course eating right for your goals.