09/30/2025
Are you estimating your daily energy needs?
There are several key factors that influence how many calories we burn each day. Let’s break it down:
🔹 Resting Metabolic Rate (RMR): This is the energy your body uses to perform essential functions like breathing, circulation, digestion, and cell repair. RMR accounts for 60–75% of your total daily energy expenditure, depending on factors such as age, s*x, genetics, health status, and lifestyle.
🔹 Non-Exercise Activity Thermogenesis (NEAT): These are the everyday movements that contribute to your energy burn—things like doing the dishes, walking, gardening, etc.
🔹 Thermic Effect of Food (TEF): Your body uses energy to digest and metabolize food. The amount of energy required depends on the type of food consumed, as different macronutrients have varying thermic effects.
🔹 Exercise: Physical activity is another major contributor. Depending on the frequency, intensity, duration, and type of exercise, it can account for 20–40% of your daily energy expenditure.
Given how many variables influence your daily caloric burn, it’s nearly impossible to estimate your energy needs accurately without proper assessment. Metabolic testing provides a clearer picture of your unique energy requirements, helping you make informed, personalized decisions about your nutrition and training.
Check out the example below to see how significant this unrealized error can be.
John Doe estimates his resting metabolic rate (RMR) at 1,850 kcal per day. He tracks his exercise and daily activity using wearable tech (Garmin, Fitbit, etc.) and calculates an average total daily energy expenditure of 2,800 kcal. John begins his nutrition plan with the goal of losing 3 pounds per month. To achieve this, he needs a daily deficit of about 359 calories. He therefore targets 2,450 calories per day. After 60 days with no change on the scale, John gets frustrated and reaches out to PEAK for help. Resting Metabolic Rate testing reveals that John’s actual RMR is 1,550 kcal per day. With this correction, John now needs to target 2,150 kcal per day to achieve his weight loss goal.
Don’t be like John-save yourself two months of wasted effort and get tested!
