To lose fat you need to eat less calories than your body burns. That’s why I told you yesterday that you have to know your numbers. If you don’t know how many calories go in and out, you’re leaving your fat loss goal over to luck.
Today I’m going to show you how to figure out your TEE or Total Energy Expenditure. The amount of calories your body burns is the sum of…
- Basal Metabolic Rate (BMR). How many calories your body burns at rest. Influenced by your body-weight, muscle mass, age gender, exercise, etc. Accounts for 50-70% of your TEE.
- Thermic Effect of Food (TEF). Calories you burn processing food. Influenced by food choice: protein has a much higher TEF than carbs and fats. Accounts for about 10% of your total TEE.
- Thermic Effect of Activity (TEA). Calories you burn through exercise. Influenced by how much you exercise, how long and how hard. Can be very low if you’re sedentary or very high if you train like an athlete.
- Non-Exercise Activity Thermogenesis (NEAT). Calories you burn through non-exercise activities. Influenced mostly by genetics, but also by fidgeting, chewing gum, etc. Like TEA, your NEAT varies.
- Adaptive Component. Positive or negative changes in your metabolism influenced by weight loss, body fat, exercise, sickness, environment, etc.
So when you take the sum of all of these components, you’ll know EXACTLY how many calories your body burns. Then you simply start eating less calories than that, and you’ll lose fat. I’ve told you fat loss is easy, it’s simple math.
Next week you’ll get a powerful formula to calculate your caloric needs.