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Total Daily Energy Expenditure, or TDEE, is the total amount of energy your body needs every day to perform all its activities, from basic functions like breathing and maintaining body temperature, to daily tasks like walking and exercising. It's like your body's daily fuel requirement to keep it running smoothly. TDEE varies from person to person, depending on factors such as age, size, and activity level. Knowing your TDEE can help you understand how much food (calories) you should consume to maintain a healthy weight and support your body's needs.

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1. BMR (Basal Metabolic Rate)


  • Refers to the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulation, and cell production.

  • The largest component of total energy expenditure, typically accounting for 60-75% of daily calorie consumption.

  • Influenced by factors such as age, sex, weight, and body composition.


2. TEF (Thermic Effect of Food)


  • Represents the energy needed for digesting, absorbing, and metabolizing the nutrients in the food you eat.

  • Accounts for approximately 10% of total daily energy expenditure.

  • Affected by the macronutrient composition of your diet, with protein requiring more energy to process compared to carbohydrates and fats.


3. NEAT (Non-Exercise Activity Thermogenesis)


  • The energy expended through daily activities that are not structured exercise, such as walking, fidgeting, cleaning, or standing.

  • Can vary greatly between individuals and can have a significant impact on total daily energy expenditure.

  • Can be influenced by factors such as occupation, lifestyle, and personal habits.


4. EAT (Exercise Activity Thermogenesis)


  • Refers to the calories burned during structured physical activity, such as workouts, sports, or exercise classes.

  • Can vary widely depending on the type, duration, intensity, and frequency of the exercise performed.

  • The most variable component of metabolic rate, as it is directly influenced by an individual's commitment to regular exercise.

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