Raising Total Daily Energy Expenditure and Why It’s Important

Are you looking to burn more calories throughout the day without spending hours on the treadmill? You may have heard of Total Daily Energy Expenditure (TDEE), but understanding how to raise it can be the key to achieving your fitness goals more effectively.

What Is Total Daily Energy Expenditure (TDEE)?

Total Daily Energy Expenditure (TDEE) refers to the total number of calories your body burns in a 24-hour period. It includes everything from the energy used to keep your heart beating to the calories burned during physical activities like walking or working out. TDEE is unique to each individual, influenced by factors such as age, gender, body composition, and lifestyle choices.

The Components of TDEE

To better understand how to raise TDEE, it’s important to break down its three main components:

1. Basal Metabolic Rate (BMR) – the number of calories burned at rest for essential bodily functions like breathing, digestion, and circulation.
2. Physical Activity – calories burned through both structured exercise and non-exercise activities.
3. Thermic Effect of Food (TEF) – calories burned through the process of digesting, absorbing, and metabolizing food.

Why Is Raising TDEE Important?

Raising your TDEE means you’re burning more calories, which can help with weight loss, weight management, and overall health. For clients at Prescription Fitness, understanding TDEE can be the missing piece in your journey toward fitness success, especially for those who want to make the most of their time in the gym.

How Strength Training Raises Your TDEE

When it comes to boosting TDEE, most people immediately think of cardio. While cardiovascular exercise is an important part of fitness, strength training plays a key role in raising your TDEE—both during and after workouts. Here’s how:

Boosting Basal Metabolic Rate (BMR)

Strength training builds lean muscle, which increases your Basal Metabolic Rate (BMR). Muscle tissue burns more calories at rest than fat tissue, meaning that the more muscle you have, the more calories you’ll burn throughout the day, even when you’re not working out.

• Research shows that individuals with higher muscle mass have higher BMRs, leading to increased calorie burn even at rest (Wolfe, 2006).

Post-Workout Calorie Burn

The benefits of strength training extend beyond the gym. After a weightlifting session, your body continues to burn calories as it repairs muscle fibers and replenishes energy stores. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), can keep your metabolism elevated for hours after your workout.

Non-Exercise Activity Thermogenesis (NEAT) – The Secret to Boosting TDEE

While structured workouts are important, they only account for a portion of the calories burned throughout the day. One of the most effective, yet often overlooked, ways to raise TDEE is by increasing Non-Exercise Activity Thermogenesis (NEAT).

What Is NEAT?

NEAT includes all the calories burned through everyday activities that aren’t classified as exercise. Think of tasks like walking around the office, taking the stairs, or even fidgeting. According to research, NEAT can account for a significant portion of total daily energy expenditure, sometimes exceeding the calories burned during formal exercise (Levine, 2007).

How to Increase NEAT

Incorporating more movement into your daily routine can significantly raise your TDEE without requiring extra time at the gym. Here are a few simple ways to increase NEAT:

• Take the stairs instead of the elevator.
• Stand while working or take short breaks to walk around your office.
• Schedule short walks after meals or during phone calls.
• Park farther away from your destination to add extra steps.

These small changes can have a big impact on your calorie expenditure over time.

Nutrition and the Thermic Effect of Food (TEF)

Diet plays a crucial role in TDEE through the Thermic Effect of Food (TEF). TEF refers to the calories burned during digestion, absorption, and metabolism. The foods you choose to eat can affect how many calories your body burns each day.

Protein’s Role in TDEE

Protein has the highest TEF compared to carbohydrates and fats. This means that consuming a diet higher in protein can increase the number of calories your body burns simply through digestion. Studies suggest that up to 30% of the calories in protein are burned during digestion, compared to just 5-10% for carbohydrates and fats (Halton & Hu, 2004).

How to Adjust Your Diet for Higher TDEE

• Increase your protein intake by incorporating lean meats, fish, eggs, and plant-based protein sources like beans and lentils.
• Choose whole, nutrient-dense foods that require more energy to digest, such as vegetables, whole grains, and legumes.

Simple Ways to Raise Your TDEE Today

Increasing your TDEE doesn’t require drastic changes or hours in the gym. Start with small, manageable steps to boost your calorie burn throughout the day:

• Incorporate strength training into your fitness routine to build lean muscle and raise your BMR.
• Get moving throughout the day by focusing on increasing NEAT with activities like walking or standing.
• Optimize your diet by eating more protein-rich foods to take advantage of the thermic effect of food.

By focusing on these areas, you’ll be able to raise your TDEE and support your overall fitness goals with less effort than you might think.

Take Control of Your TDEE with Prescription Fitness

At Prescription Fitness, we specialize in creating customized fitness programs that help you maximize your TDEE through strength training, nutrition, and healthy lifestyle habits. Whether you’re looking to lose weight or improve your overall health, our trainers can help guide you on your journey.

Ready to start burning more calories and getting the results you deserve? Fill out this form today for a free fitness assessment and learn how we can help you raise your TDEE and achieve your goals.

References:

• Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety, and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373-385.
• Levine, J. A. (2007). Nonexercise activity thermogenesis (NEAT): environment and biology. American Journal of Physiology-Endocrinology and Metabolism, 283(5), E675-E685.
• Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475-482.