The energy expended from physical activity is the most variable component of your body's energy expenditure. TEPA (Thermic Effect of Physical Activity) Consuming an average mixture of macros will elicit an additional energy expenditure equivalent to about 10 percent of the consumed energy content. Fats require the least energy to be processed, carbs are next in line, and protein requires the most. It accounts for a percentage of the body's total energy expenditure and depends on the amount and composition of the consumed food. TEF is the energy required to digest, absorb, transport, metabolize, and store ingested nutrients. Fat mass accounts for only an additional 2 percent. Studies show that lean body mass significantly impacts BMR and accounts for about 73 percent of your BMR. BMR is related to body size and is most closely correlated with lean body mass, which is total body weight minus the weight of its fat mass. However, BMR and BEE can be estimated using prediction equations derived from body parameters such as weight, height, sex, and age. The tools needed to measure BMR are not always readily accessible. To be more meaningful, BMR is usually extrapolated over 24 hours, referred to as basal energy expenditure (BEE), and expressed as kcal per day. An accurate BMR measurement requires a specific setting, such as an overnight fast where the subject hasn't eaten for 12 to 14 hours, resting awake and motionless while lying on their back in a thermoneutral environment. It reflects the minimum energy needed to sustain metabolic processes that keep you alive. Your Body's Energy Expenditure Components BMR (Basal Metabolic Rate)īasal metabolic rate (BMR) is your body's energy expenditure rate when digestion of food and physical activity has minimal influence on your metabolism. Carbohydrates and proteins release about 4 kcal of energy per gram, while fat releases about 9 kcal per gram. The three macronutrients that supply your body with energy from food are carbohydrates, protein, and fat. The body releases chemical bonds in the foods you eat through oxidization to get the needed energy. Energy is also required to transport, synthesize and replace molecules that makeup body tissue. Your body constantly burns energy to support its autonomic systems, such as breathing, the nervous system, circulation, body temperature regulation, and physical activities. Eating less than your TDEE will lead to weight loss while consuming more than your TDEE will result in weight gain. It quantifies the calories needed to maintain your weight. Total Daily Energy Expenditure (TDEE) refers to the total energy your body expends in a day.
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