What TDEE and all those other letters mean…
Metabolism is your body's natural engine, responsible for converting the food you eat into energy that fuels every function, from breathing to thinking, and even digesting more food. It's important to emphasise that your metabolism is not something to be "fixed" or manipulated but rather understood and respected in your journey towards a healthier lifestyle. Your metabolism plays a central role in determining your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories your body needs in a day to maintain its functions, and it comprises four main components: BMR (Basal Metabolic Rate), EAT (Exercise Activity Thermogenesis), NEAT (Non-Exercise Activity Thermogenesis), and TEF (Thermic Effect of Food).
Basal Metabolic Rate (BMR):
BMR represents the calories your body needs to maintain basic functions at rest, like breathing and maintaining body temperature. It's the energy your body requires just to stay alive.
Understanding your BMR helps you determine the minimum number of calories needed to sustain your body's essential functions. It's like the foundation of your daily energy expenditure.
Exercise Activity Thermogenesis (EAT):
EAT accounts for the calories burned during structured exercise, like running, weightlifting, or yoga. It's the energy expended intentionally through physical activity.
Recognizing your EAT can guide you in estimating how many extra calories you burn through exercise and how it contributes to your overall energy expenditure.
Non-Exercise Activity Thermogenesis (NEAT):
NEAT covers the calories burned during all daily activities except structured exercise. This includes walking, standing, fidgeting, and even doing household chores.
Be mindful of your NEAT as these activities, though seemingly small, can significantly impact your daily calorie burn and overall metabolic health.
Thermic Effect of Food (TEF):
TEF accounts for the calories your body uses to digest, absorb, and process the food you eat. Different foods have varying TEF percentages.
Recognizing TEF underscores the importance of food choices. Protein, for example, has a higher TEF than carbohydrates or fats, meaning it requires more energy to digest.
Understanding your metabolism and its components can help you make informed nutritional choices. Instead of viewing metabolism as a problem to be fixed, consider it as your body's unique blueprint. By respecting and nourishing your metabolism, you can find a balanced approach to nutrition that supports your energy needs, promotes overall well-being, and allows you to thrive in a way that feels natural and sustainable. Remember, it's not about changing your metabolism but working with it to create a healthier and happier you.
