"TDEE" What it is, and the control YOU have over it.

In todays very competitive world we are constantly trying to find an edge. Especially when it comes to our health and fitness. So, we can often fall prey to generic information online or in different articles. A lot of the information about weight loss and nutrition that we see in the news and with social media is often more about what is popular and trendy rather than what is scientifically sound. A lot of the advice that is popularized in social media is not backed by research, and does not provide clear, actionable steps for weight loss. Some examples of misleading headlines include:

• "Best fat-burning exercises"

• "The quick 5-minute workout to shed unnecessary weight"

• "Losing weight without exercise"

• "Fat loss without dieting"

These types of headlines create a toxic and distracting mindset around nutrition and weight loss. Unfortunately, this is all to common in the nutrition and health space. My purpose both in this article and throughout my practice is to educate you on how your health is far more important than a lazy headline. I want to explain how your Total Daily Energy Expenditure (TDEE) is distributed throughout our bodies on a daily basis. By understanding this, you will be better equipped to identify which weight loss advice is credible and will be more likely to achieve your desired goals.

Fat loss is the primary reason why many people get into fitness, training, and nutrition, so I will start there. In order to achieve fat loss, an individual must consume fewer calories over a given period of time than is needed to sustain their current energy expenditure. This is referred to as creating a calorie deficit. To understand how to actually lose weight, you need to understand how your body uses the energy from food.

Our daily energy expenditure is broken into four categories:

1. Exercise activity thermogenesis (EAT)

2. Thermic effect of feeding (TEF)

3. Basal metabolic rate (BMR)

4. Non-exercise activity thermogenesis (NEAT).

Exercise Activity Thermogenesis (EAT) refers to the energy used during physical activity, such as training and exercise sessions. On average, this makes up about 5-15% of daily energy expenditure, depending on the intensity and duration of the activity.

The Thermic Effect of Feeding (TEF) refers to the energy used during the process of eating and digesting food. The factors that influence this include the protein content and amount of food consumed, especially in relation to calorie density. On average, TEF makes up about 5-10% of daily energy expenditure.

Basal Metabolic Rate (BMR) refers to the energy used to sustain internal processes, recover from physical activity, and sleep. BMR is influenced by factors such as recovery from physical activity, general stress levels, sleep, and environmental factors. BMR makes up about 65% of daily energy expenditure.

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy used for non-exercise related physical activity, such as walking, working, and general movement. This makes up about 20% of daily energy expenditure, or potentially more.

When it comes to fat loss, the goal is to increase all of these categories of energy expenditure and reduce the amount of calories consumed, thus creating a calorie deficit. In other words, you will consume fewer calories than are needed to sustain your current energy expenditure.

Training and exercise play a supportive role in fat loss by increasing discipline (which is essential for making positive changes in nutrition), increasing BMR (by increasing the need for recovery), improving sleep (also increasing BMR), improving muscle mass, bone density, and cardiovascular health, which are all important for overall health and fitness.

To aid in fat loss, there are steps you can take that relate to each category of energy expenditure.

Exercise Activity Thermogenesis (EAT)

• Exercise 5 times a week with a focus on strength training for better calorie burn, higher BMR and improved physical qualities.

• Create a training split that allows for recovery between aerobic, anaerobic and strength sessions.

Thermic Effect of Feeding (TEF)

• Boost protein intake to reduce appetite and minimize fat storage.

• Opt for low-calorie, large-sized foods (e.g. salads) that require more energy to chew.

• Avoid watching TV or using your phone while eating to prevent overeating.

Non-Energy Activity Thermogenesis (NEAT)

• Aim for a daily goal of 15,000 steps, with a minimum of 10,000.

• Stay active throughout the day and minimize sitting.

• Choose to stand instead of sit.

Basal Metabolic Rate (BMR)

• Maintain good sleep hygiene (no screens before sleep, no caffeine 10 hours prior to bedtime).

• Improve hydration by drinking 1 liter after waking and another 2 liters during the day.

• Enhance recovery through high-nutrient foods, appropriate calorie/macronutrient ratios, improved sleep and hydration.

• Regularly strength train to increase BMR through recovery and protein synthesis

Throughout this article you'll hopefully notice that I believe informed clients make the best clients. With proper information that is scientifically backed and proven along with your determination to succeed your ability to improve your physical and mental health increases exponentially. Quick fixes are never the answer too long term success. There are no shortcuts to a healthier happier you. Putting in the work with the correct information make the journey both fun and rewarding. Go out and honor your body today.