![]() Temperature – increases in both your internal body core temperature and the external temperature of the environment can cause increases in metabolic rate in an effort to cool and maintain internal homeostasis.Hormones – thyroid disorders can cause an increase or decrease in metabolic rate.Starvation diets – wacky fad diets that induce large calorie restrictions can cause a large reduction in metabolic rate as a way to protect against the “famine.”.Height – similar to with body weight, taller individuals have more overall mass to maintain and therefore higher metabolic rates.Overweight people tend to have higher metabolic rates than leaner individuals due to there being greater overall body mass (muscle and fat) to maintain. Body weight – the more you weigh, the higher your metabolic rate will be.Gender – men tend to have higher metabolic rates due to a greater level of muscle and lower fat percentage compared to women.Age – metabolic rate is highest in fast-growing children but, as we reach our 20s and beyond, our metabolic rate gradually slows down.Genetics – everyone is wired a little bit differently, so some people burn more energy than others.It just means that you have to interpret it with a level head.Īs free-living humans, we have some days where we’re more active than others, so your TDEE is going to vary from day to day, week to week, and month to month. ![]() It is important to understand that total daily energy expenditure is only an estimate and may not reflect your exact energy burn.ĭoes this mean you can’t trust it? Actually, no. Taking all of the above on board, the formula for total daily energy expenditure is: TDEE = BMR + TEA + NEAT + TEF This includes breaking down, digesting, and absorbing food into the bloodstream where it can be used immediate energy or stored as fat for later use. The thermic effect of food (TEF) refers to the energy your body uses to process food. There is a lot of excellent research on NEAT showing that it plays a significant role in helping to reduce risk factors for the development of obesity, diabetes, and heart disease.Ĭheck out my related articles on non-exercise activity thermogenesis and inactivity physiology. But the good news is, the more you do, the more they add up, and the greater your overall total daily energy expenditure. For example, climbing a flight of stairs, standing while you work, or walking a few blocks for a business meeting are not necessarily considered structured exercise. Non-exercise activity thermogenesis, or NEAT, is a fancy name that refers to the energy you burn from incidental movement. Your combined energy burn from the thermic effect of food and non-exercise activity thermogenesis accounts for approximately 15 to 30% of your total daily energy expenditure. This could include going to the gym and doing cardio or weights or playing sports like basketball, cycling, or martial arts.įor obvious reasons, the thermic effect of activity is going to vary from one person to another depending on specific activities and intensity levels. The thermic effect of activity (TEA) refers to the energy you burn from exercise. Your BMR comprises approximately 60 to 70% of your daily calorie burn behind the scenes.Įven when you’re asleep or sitting still, your vital organs like your brain, heart, and lungs are burning energy around the clock to keep your body on even keel.ĭepending on your body composition (i.e., how much muscle or fat you have), your basal metabolic rate might be a little bit higher or lower.Ĭlick here for the BMR calculator only. ![]() ![]() Your basal metabolic rate (BMR) refers to how much energy your body burns each day (measured in calories or kilojoules) just to keep itself alive. ![]()
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