You want progress. You want control. You want to stop feeling confused about weight loss. It starts with knowing how your body uses calories each day.
Calories measure energy. Your body uses energy all day and all night. You get energy from food. Your body spends energy through several processes. When you understand these processes, you can set accurate calorie targets and lose fat with a purpose.
A large review from 2021 shows that total energy expenditure is a mix of several systems that change with age, size, and activity. Each system plays a different role in your fat loss results. Here is how each part works.
Basal Metabolic Rate
Your Basal Metabolic Rate is the energy your body needs to stay alive. It is your largest calorie use. It keeps your heart beating. It supports your brain. It powers basic body functions. BMR changes with age, weight, and muscle mass.
One study shows that about 60 to 70 percent of your daily calories come from BMR alone.
A good example is Sleeping Beauty, she’s not cleaning she’s not working out. She’s not working. She is laying down sleeping. If you were sleeping beauty in this situation, then this would be the amount of calories that would keep you alive.
Non Exercise Activity Thermogenesis
Your Non Exercise Activity Thermogenesis is the energy you burn from movement that is not exercise. This includes walking, chores, fidgeting, and standing. Research shows NEAT can vary by up to 2,000 calories per day between individuals. Small habits change this number a lot.
A well-known study found that people who naturally move more throughout the day stay leaner over time. Another study shows that increasing step count raises daily calorie use even without workouts. Simple changes like parking farther away or taking walking breaks can raise NEAT.
Exercise Activity Thermogenesis
Your Exercise Activity Thermogenesis is the energy you burn during workouts. Strength training, cardio, and sports all count. EAT supports fat loss, but it is smaller than most people think.
A 2013 study shows that exercise only makes up a small part of total daily calories. Still, training matters because it builds muscle and increases long term energy needs.
Thermic Effect of Food
Your Thermic Effect of Food is the energy your body uses to digest food. Protein has the highest digestion cost. Carbs and fats require less.
A 2019 study found that higher protein meals improve fullness and increase the total calories burned through digestion. High fiber foods also boost this effect.
Total Daily Energy Expenditure
All four parts create your Total Daily Energy Expenditure, your TDEE. This is the number of calories your body uses each day. Once you know your TDEE, you can set up your calorie deficit.
You can check your numbers with my calorie deficit calculator. It gives you a starting point. It also shows you how your activity level changes your daily needs.
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Disclaimer
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.