Ever wonder where those calories you consume go?
Whether you’re eating a protein-packed breakfast or sweating it out in the gym, your body is constantly using calories for various functions. The way your body uses energy can be broken down into four primary components:
• Basal Metabolic Rate (BMR),
• Non-Exercise Activity Thermogenesis (NEAT),
• the Thermal Effect of Food (TEF),
• and Exercise Activity Thermogenesis (EAT).
Understanding these processes can help you make smarter decisions for your health and fitness goals. Let’s break down each category, explore which ones you can control, and highlight how to make positive lifestyle changes to get the most out of your body’s energy expenditure.
1. Basal Metabolic Rate (BMR)
What is it?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain essential functions like breathing, heart rate, and cell repair while at complete rest. Essentially, BMR accounts for the energy you burn just to stay alive.
How much does it contribute?
BMR makes up about 60-70% of your total daily energy expenditure. Factors like age, gender, body size, and muscle mass influence your BMR. The more muscle mass you have, the higher your BMR, because muscle tissue burns more calories at rest than fat tissue.
Can you control it?
While you can’t drastically change your BMR overnight, you can influence it through strength training and building muscle mass. Adding lean muscle increases your metabolic rate, helping you burn more calories even at rest.
2. Non-Exercise Activity Thermogenesis (NEAT)
What is it?
NEAT includes all the small movements and activities you do throughout the day that aren’t formal exercise: walking around the office, fidgeting, cleaning, gardening, or even standing while working.
How much does it contribute?
NEAT can account for 15-30% of your daily energy expenditure, depending on how active you are. For those with sedentary jobs, NEAT tends to be much lower compared to those who are on their feet all day.
Can you control it?
Yes, NEAT is highly controllable! Increasing NEAT is one of the most effective ways to burn more calories without a structured workout. Here are some easy ways to boost your NEAT:
• Take the stairs instead of the elevator.
• Walk or stand during phone calls.
• Use a standing desk.
• Schedule short walk breaks throughout your workday.
• Do household chores or yard work more frequently.
Small increases in NEAT can add up significantly over time, making it a powerful tool for improving overall energy expenditure.
3. Thermal Effect of Food (TEF)
What is it?
TEF refers to the energy your body uses to digest, absorb, and process nutrients from the food you eat. Different macronutrients require different amounts of energy to break down:
• Protein has the highest TEF, burning about 20-30% of the calories consumed.
• Carbohydrates burn about 5-10% of the calories consumed.
• Fats have the lowest TEF, burning about 0-3% of the calories consumed.
How much does it contribute?
TEF accounts for about 10% of your daily energy expenditure.
Can you control it?
Yes, to an extent! Eating a diet high in lean protein can increase TEF and help you burn more calories during digestion. Additionally, opting for whole, unprocessed foods can increase TEF compared to highly processed foods because they require more energy to break down.
4. Exercise Activity Thermogenesis (EAT)
What is it?
EAT is the energy you expend during planned, structured exercise like running, lifting weights, swimming, or attending a CrossFit class.
How much does it contribute?
EAT typically accounts for 5-15% of your daily energy expenditure, depending on the intensity, duration, and frequency of your workouts.
Can you control it?
Absolutely! EAT is entirely within your control. To get the most out of EAT, consider:
• Incorporating a mix of strength training and cardio for a well-rounded fitness routine.
• Adding high-intensity interval training (HIIT) sessions to maximize calorie burn in a shorter time frame.
• Staying consistent with your workouts to maintain long-term energy expenditure and fitness gains.
Putting It All Together: Maximizing Your Energy Expenditure
While BMR is largely determined by genetics and body composition, you can significantly influence NEAT, TEF, and EAT through lifestyle changes. Here’s a summary of actionable strategies to get the most out of your body’s calorie-burning processes:
1. Build Muscle: Incorporate strength training to increase your BMR over time.
2. Move More Throughout the Day: Boost your NEAT by walking more, taking the stairs, or standing while working.
3. Prioritize Protein: Eat a diet rich in lean protein to maximize TEF.
4. Exercise Regularly: Stay consistent with both strength and cardio workouts to maximize EAT.
By understanding these processes and making small, sustainable changes, you can optimize your body’s energy use, improve your fitness, and support your overall health goals.
Ready to take control of your energy expenditure? Start with one small change today and build momentum toward a healthier, more active lifestyle!