It varies significantly among individuals. The most variable component of TDEE is energy expenditure from physical activity. 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 energy content of the food consumed. 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. Thus, lean body mass is the single best predictor of RMR. Studies show that lean body mass accounts for about 73 percent of your BMR, with fat mass accounting for only an additional 2 percent. 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 based on body parameters such as weight, height, gender, 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 protein release about 4 kcal of energy per gram through oxidation, whereas fat releases about 9.4 kcal per gram. The body releases chemical bonds in food through oxidization to get its energy.įat, protein, and carbohydrates are the macronutrients that provide you with energy from foods. Energy is also required to transport, synthesize and replace molecules that make up body tissue. Your body constantly burns calories to support its autonomic systems, such as breathing, the nervous system, circulation, body temperature regulation, and performing physical activities.
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