16/05/2021
What is TDEE?
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And how can it help you?
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Well TDEE stands for Total Daily Energy Expenditure. In short it’s the how your body burns energy(calories) throughout the day.
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There are 4 ways your body uses energy…
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• BMR - This stands for Basal Metabolic Rate. The majority of your daily energy is used here. Around 60-70%. This is the amount of energy needed to sustain life. That 60-70% is used to keep all your vital organs operating. People with more muscle mass have a higher BMR due to muscle burning more energy at rest.
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• NEAT - NEAT stands for Non-exercise activity thermogenesis. Put simply, this is the amount of energy used to just go about your daily business I.e walking upstairs at work, using a pen, typing a text, etc. Just doing everyday things.
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• TEF - Thermic Effect of Feeding. Here is the amount of energy used to chew and digest your food. It may seem slightly counterproductive but eating requires energy.
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• EAT -Finally we have Exercise Activity Thermogenesis. EAT is planned, repetitive, exercise with improving health being the goal I.e playing a sport, going to the gym, etc.
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How can this help you towards hitting your goals?
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NEAT can be used to create a calorie deficit. So if your goal is to lose weight, increasing your NEAT could put you into a calorie deficit which will help you lose weight.
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EAT only uses 10% of your daily energy expenditure maximum. With the general population we probably use about 5% of our energy exercising. So when it comes to your goals, whether it be weight loss, increase strength/size, muscular endurance, etc, that you should focus on the exercise your doing not how many calories your burning. You burn more calories outside of planned exercise.
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