Debbie Potts Coaching

How many calories do you need to eat per day?

Let’s continue our deep dive into METABOLISM and how to improve it as we age!

What are the terms related to energy expenditure in the context of metabolism.

  1. Resting Metabolism (RMR):

    • Resting metabolism, also known as Resting Metabolic Rate (RMR), is the amount of energy (calories) your body needs at rest to maintain basic physiological functions, such as breathing, circulation, and cell production.
    • RMR represents the largest component of total daily energy expenditure and is influenced by factors such as age, gender, body composition, and genetics.
    • Even when you are at rest, your body requires energy to sustain essential bodily functions.
  2. Total Daily Energy Expenditure (TDEE):

    • Total Daily Energy Expenditure (TDEE) is the total amount of calories your body needs in a day, taking into account all forms of energy expenditure, including RMR, physical activity, and the thermic effect of food.
    • TDEE is the sum of RMR, the calories burned through physical activity (exercise), and the calories expended during digestion (TEF).
    • Calculating your TDEE is important for understanding your overall energy needs and can help with weight management. To maintain weight, you would aim to consume calories equal to your TDEE.
  3. Non-Exercise Activity Thermogenesis (NEAT):

    • Non-Exercise Activity Thermogenesis (NEAT) refers to the calories burned through activities that are not intentional exercise. This includes activities such as walking, fidgeting, gardening, and other non-exercise movements.
    • NEAT can vary significantly among individuals and can contribute significantly to total daily energy expenditure.
    • Increasing NEAT, such as by incorporating more movement into your daily routine, can have an impact on overall energy balance and weight management.
  4. Thermic Effect of Food (TEF):

    • The Thermic Effect of Food (TEF) represents the energy expended during the digestion, absorption, and storage of nutrients from the food you eat.
    • Each macronutrient (protein, carbohydrates, and fats) has a different TEF. Protein generally has the highest TEF, followed by carbohydrates and then fats.
    • TEF is a component of TDEE and is considered when calculating the total calories your body requires.

Understanding these terms and their interplay can be helpful for individuals who are looking to manage their weight, optimize their diet and exercise routine, or make informed decisions about their overall energy balance.

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