Understanding TOTAL DAILY ENERGY EXPENDITURE

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body needs to maintain its current weight and support daily activities.

TDEE = BMR + TEF + EEE + NEAT

BASAL METABOLIC RATE

Basal metabolic rate is the number of calories the body needs to stay alive and keep its organs functioning in a resting state. It's the minimum energy needed to maintain vital organs.

Your BMR is approximately 20 times your bodyweight in Kgs

THERMIC EFFECT OF FOOD (TEF)

Thermic Effect of Food refers to the energy expenditure required for the digestion, absorption, and metabolism of food. When you consume food, your body needs to break it down, absorb nutrients, and process them for energy. This process requires energy and results in the thermic

effect of food.

TEF typically accounts for around 10% of your total daily energy expenditure (TDEE). However, the exact percentage can vary depending on factors such as the macronutrient composition of your diet.

Protein has a higher thermic effect compared to carbohydrates and fats, meaning that it requires more energy to digest and process.

To calculate TEF simply multiply the BMR by 0.1

Example: BMR = 1600

1600 x 0.1 = 160 calories burned as the thermic effect of feeding.

EXERCISE ENERGY EXPENDITURE (EEE)

This is the amount of energy one expends during exercise. There is no exact calculation for this as EEE is unique to everyone but a rule of thumb is that it can range from 250 calories for light exercise to 500 for intense exercise.

A beginner client who workouts for an hour = 250 EEE

An advanced client working out for an hour plus = 500 EEE

NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT)

This accounts for the number of calories a person burns in their everyday life outside of exercise, whether that be from walking their dog, sitting at their desk job all day, or working manual labor. For NEAT there is no exact calculation and again it ranges from 250 calories to 500 calories depending on the activity during the day.

Example:

A sedentary desk job employee = 250 NEAT

A delivery driver or construction worker = 500 NEAT

SAMPLE TDEE CALCULATION:

If you weigh 80 kgs

BMR = 1600

TEF = 160

EEE = 250

NEAT = 250

TDEE 1600 + 160 + 250 + 250 = 2,260

While it's true that a significant portion of calories burned comes from your body's basal metabolic rate (BMR), which accounts for about 60-75% of total daily energy expenditure (TDEE), regular exercise

offers several important benefits:

Increased Calorie expenditure

Exercise increases your overall energy expenditure which can contribute

to weight loss or weight maintenance, depending on your goals.

Metabolic boost

Muscle maintenance and growth

Enhanced overall health

Body composition changes

Exercise is essential for overall health, weight management, and body composition. Combine a balanced exercise routine with a healthy diet for optimal well-being.

At MANA, we understand your body and can help enhance your performance. Book a consultation to unlock your maximum fitness potential with us.