Understanding TDEE: The Science of How Your Body Burns Calories

When it comes to fat loss, knowing how your body uses energy can be a game-changer. Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, and it’s made up of four main components: Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Exercise Activity Thermogenesis (EAT), and the Thermic Effect of Food (TEF). By understanding each part of TDEE, you can create a balanced, effective approach to weight loss.

What Makes Up TDEE?

  1. Basal Metabolic Rate (BMR): This is the energy your body needs to function at rest, accounting for about 60-70% of your TDEE. BMR covers essential activities like breathing, cell repair, and circulating blood. Building muscle is one way to boost your BMR because muscle tissue burns more calories than fat tissue, even at rest.
  2. Non-Exercise Activity Thermogenesis (NEAT): NEAT refers to the calories burned during everyday activities outside of exercise—walking, standing, fidgeting, and general movement. Small actions, like taking the stairs or doing household chores, can add up significantly over the day, making NEAT an easy way to increase your TDEE without formal exercise.
  3. Exercise Activity Thermogenesis (EAT): EAT is the calories burned through intentional exercise, such as running, cycling, or strength training. While EAT is crucial for fitness, it typically makes up only 5-10% of your TDEE, meaning that you shouldn’t rely solely on exercise to create a calorie deficit. Instead, think of exercise as part of a balanced approach.
  4. Thermic Effect of Food (TEF): TEF is the energy used to digest, absorb, and process the nutrients from your meals. Protein has a higher thermic effect than carbs or fats, so including protein-rich foods in your diet can slightly boost your TEF, helping you burn more calories throughout the day.

Why TDEE Matters for Fat Loss

To lose fat, you need to consume fewer calories than your TDEE. When your energy intake is lower than the calories your body burns, you create a calorie deficit, which prompts your body to use stored fat for energy. Knowing your TDEE helps you set a realistic, sustainable calorie target without extreme restrictions, keeping your energy levels stable and your mindset positive.

In the next blog, we’ll dive into practical ways to increase your TDEE through small changes, focusing on boosting NEAT, optimizing TEF with food choices, and building muscle for a higher BMR.


Ready to learn how to use TDEE to your advantage? Download our free Ultimate Guide to Fat Loss to start your journey with the right tools, or book a No Sweat Intro for a one-on-one session to discuss your goals.

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