TDEE

As I touched on in the previous video, your total daily energy expenditure is simply put the calories out component of that calories in vs calories out equation.

Calories in is made up of 2 things - the food and drink you consume, but calories out, your TDEE is made up of 4 components. All of which are responsible for using a certain % of our energy throughout a day.

And these % may surprise you.

70% is your basal metabolic rate – BMR

15% is your non-exercise activity thermogenesis NEAT

10% is the thermic effect of food – TEF

5% is your exercise activity thermogenesis - EAT

So, 80% of our energy burned comes from our body simply functioning and digesting our food, and our activity only makes up around 20% of the energy our body uses.

Which is an important concept to remember when you are next beating yourself up about missing a gym session or not feeling up to working out one day. Your body will still be burning plenty of energy! So don’t worry.

Next, we will look at these 4 components individually, in further detail to explain their importance and the roles they play respectively.

The good thing is there are ways we can manipulate all of them (some more than others) to make reaching your goals and sustaining them easier in both the short and the long term.