What is your metabolism?
Only 2 of you voted on my poll on Monday about ‘Do you know what metabolism is’ so i assumed the rest of you wasn’t sure, so thought i would go into detail to give you a better understanding
The majority think metabolism is just your resting metabolic rate (RMR), but its so much more than that.
Metabolism = Total Daily Energy Expenditure (TDEE)
Example TDEE – 2500 Calories (You burn this amount everyday)
1500 calories (60% RMR)
1000 calories (40% everything else)
Total Daily Energy Expenditure consists of 4 key components, including
RMR – resting metabolic rate – up to 60% of your TDEE
What makes up RMR?- Bone mass, Organ Mass, Fat Mass and Muscle mass
Gender will influence this. Men have more muscle and generally bigger, so can burn more calories at rest
The bigger you are, the more calories you will burn at rest (RMR)
NEAT – Non Exercise Activity Thermogenesis 20% of TDEE
This is all the movement you do that is not planned exercise e.g. moving your hands, walking to the shops, cleaning.
EAT – Exercise Activity Thermogenesis – 10% of TDEE
e.g. football, spin class, lifting weights, cardio
TEF – Thermic effect of food – 10% of TDEE
The amount of calories your body uses to break down and digest food
example – If you consume 2000 calories, 10% of that is lost through your body efforts to digest the food, so your actually consuming 1800 calories
These 4 together make up what is know as your metabolism
Out of the 4 factors i mentioned above, the one you can influence the most is NEAT. Find ways to be on your feet more. This is why i am a big advocate of tracking your steps and keeping on about hitting 10,000 steps a day.
I advise getting a steps tracker to ensure your burning calories, that you creating a large energy output. However it’s important to bare in mind controlling your calorie intake- no point of increasing NEAT if you are not eating less.
Any questions please comment below