Total Daily Energy Expenditure (TDEE) is the total calories your body burns daily for all activities, from basic functions to exercise. Knowing its components helps manage energy balance for health and fitness.
Basal Metabolic Rate (BMR)
BMR accounts for about 60–75% of TDEE. It's the energy needed at rest for vital processes. Factors influencing BMR include:
- Age: Decreases with age.
- Gender: Men often have higher BMR.
- Body Composition: More muscle increases BMR.
- Genetics: Affects metabolic rate.
- Hormones: Thyroid issues impact BMR.
Thermic Effect of Food (TEF)
TEF is the energy for digestion, absorption, and metabolism, about 10% of TDEE. The TEF percentage varies by macronutrient:
- Protein: Highest TEF (20–30%).
- Carbohydrates: Moderate TEF (5–15%).
- Fat: Lowest TEF (0–3%).
Activity Thermogenesis (NEAT and EAT)
Physical activity is the most variable part of TDEE and the most controllable. It includes:
Non-Exercise Activity Thermogenesis (NEAT)
NEAT covers calories burned by non-exercise activities like walking or chores. Its TDEE contribution varies with lifestyle.
Exercise Activity Thermogenesis (EAT)
EAT is energy used during planned exercise. It's a smaller TDEE portion for most, but significant for athletes. EAT depends on exercise details.
Using the TDEE components for weight management
Understanding TDEE is vital for weight management. Weight loss requires a caloric deficit, while weight gain needs a surplus. Maintenance matches intake to TDEE. Online tools estimate TDEE using BMR and an activity level.
| Component | Average Contribution to TDEE | How You Can Influence It |
|---|---|---|
| BMR | 60-75% | Primarily by increasing lean muscle mass through resistance training. |
| TEF | ~10% | By consuming more protein, which has a higher thermic effect. |
| NEAT | ~15% | By adding more movement to your daily routine (e.g., taking the stairs, walking more). |
| EAT | 5-10% (variable) | By adjusting the frequency, intensity, and duration of your planned exercise. |
How to increase your TDEE
Increasing TDEE supports weight goals by allowing higher calorie intake within a deficit. Methods include:
- Prioritize Strength Training: Builds muscle, boosting BMR.
- Boost Your NEAT: Adds daily movement (walking, chores, standing).
- Incorporate Both Cardio and Resistance Training: More effective together than alone.
- Eat More Protein: Increases TEF.
- Manage Stress and Prioritize Sleep: Positively impacts metabolism.
Conclusion
Understanding what is TDEE made up of – BMR, TEF, NEAT, and EAT – is crucial for managing energy expenditure. BMR is fundamental, while NEAT and EAT offer the most ways to increase calorie burn. Balancing activity, nutrition, and sleep influences TDEE for health and fitness. TDEE changes with body weight and composition, requiring periodic updates. For more on energy expenditure, visit {Link: Heritage Nutrition heritagenutrition.co.uk/total-daily-energy-expenditure-tdee/} or {Link: NCBI Bookshelf https://www.ncbi.nlm.nih.gov/books/NBK278963/}.
