Raising Total Daily Energy Expenditure

Our Total Daily Energy Expenditure, or TDEE, is the number of overall calories burned by the body in a 24 hour period.  This measurement is different for everyone and is influenced by many lifestyle factors.  Typically, people think about burning extra calories by simply adding more cardio to their routine.  While this will definitely will increase TDEE, there are often many other overlooked ways to raise the metric that are easy to implement.  

Right off the jump, TDEE will be improved with a steady strength training and cardio routine.  While rest days are critical, a day with scheduled exercise will likely yield a higher TDEE than staying sedentary.  While exercise immediately impacts TDEE, it also helps to improve it over the long haul.  Increased cardiovascular activity and a body composition comprising of more lean muscle will raise your Basal metabolic rate.

Basal metabolic rate is the amount of calories humans burn while the body performs daily actions such breathing, digestion, and organ functioning.  It is responsible for over half of the calories expended every day.  Your BMR can be negatively affected by certain medications or a sedentary lifestyle.  However, the BMR can also be raised by increasing fitness levels or consuming supplements such as caffeinated beverages.  These are only a few examples, and the best way to improve BMR is by balanced nutrition, sleep, and overall healthy lifestyle choices.  An increased BMR also means increased TDEE.

Further touching on the role of digestion in relation to TDEE, the foods we choose throughout the day have an impact on how many calories we will burn.  For example, a diet that is higher in protein will result in more calories burned in digestion due to the thermic effect of food (TEF).  TEF is higher for protein compared to carbohydrates or fats, so altering macronutrient intake is another simple way to maximize calorie expenditure.

Alongside BMR and planned physical activity, non-exercise activity thermogenesis (NEAT) is one of the biggest factors to consider when looking to increase total daily energy expenditure.  NEAT is the number of calories burned through all bodily movements and unplanned physical activity in your average day.  Often times daily calories burned through NEAT will exceed the calories burned through a cardio or strength training session.  It is also a number that is very simple to increase when given some extra thought and planning.  Choosing to take the stairs when going into the office or taking time to stand at your workspace are lifestyle switches that require minimal effort.  Taking this mindset a step further, incorporating walks into otherwise sedentary moments is a great way to increase NEAT.  5-10 minute walks after meals or walking during phone calls are habits to try and start building, and with spring approaching, much more possible!

In summary, more movement and nutritional intervention are musts to improve TDEE.  While we cannot be perfect in every aspect of our health, trying to take control of some of the factors presented will start increasing the number of calories burned at the end of the day.  These small changes can take you a long way over the course of time.