• Components of energy expenditure?

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    Energy expenditure involves a few key components, as explained by and Layne Norton on the . Here are the primary components:

    1. Resting Metabolic Rate (RMR): This is the energy expended by the body at rest to maintain basic physiological functions, accounting for about 50-70% of total daily energy expenditure. More sedentary individuals will have RMR making up a higher percentage of their total energy expenditure compared to active individuals because they expend a smaller percentage of their calories through physical activities.

    2. Thermic Effect of Food (TEF): This refers to the energy required to digest, absorb, and metabolize food nutrients. It contributes roughly 5-10% of daily energy expenditure. Different macronutrients have varying TEF:

      • Fat: 0-3%
      • Carbohydrate: 5-10%
      • Protein: 20-30%
    3. Physical Activity: Includes all calories burned through movement, whether it's structured exercise or spontaneous activities like walking or fidgeting. This component varies greatly among individuals depending on their activity levels.

    4. Non-Exercise Activity Thermogenesis (NEAT): This covers the energy expenditure from non-exercise activities such as walking, talking, and fidgeting. Even small movements throughout the day can add up to significant energy expenditure.

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