The 4 keys to understanding how we burn calories.
So let’s talk about how the body burns calories (aka uses energy) and why it’s important to know. Cause let me tell you, a lot of people get this wrong and as a result panic and worry about things that don’t matter as much as they think they do…
Note: I know most people are more interested in learning how to “burn more calories," so for the sake of keeping you engaged, I'll use that term, but know that what I REALLY want to say is, “uses energy,” because that's all burning calories is… the body using energy.
Here are some acronyms you’ll need to know:
BMR - Basal Metabolic Rate
This is the number of calories your body uses (jk, I'm going to say uses instead of burns, I feel better about that) at rest every day (aka if you were to do absolutely nothing but lay in bed). Simply put, it’s the calories your body needs to survive and support your most basic bodily functions - heart pumping, brain activity, lungs breathing, hormone production, cellular reproduction, etc.
NEAT - Non-Exercise Activity Thermogenesis
This is the calories your body uses to move throughout the day (not including planned exercise). This includes getting up from you bed, getting up to use the bathroom, fidgeting, shifting around in your seat, walking from your car to the mall, rotating your head, etc.
TEF - Thermic Effect of Food
This is the calories your body uses to digest and absorb the food you eat. Yes, you “burn calories” while eating because the body uses energy to do everything it does, this is no exception. Some foods require more energy to digest them, like protein.
EAT - Exercise Activity Thermogenesis
This is your planned exercise like weight training, running, walking, swimming, pilates, yoga, etc.
All these together, make up your TDEE - Total Daily Energy Expenditure.
Now, this is how MOST people think our bodies burn calories (energy) aka TDEE:
They place HUGE importance on planned exercise (EAT). Some recognize the importance of moving around during the day (NEAT) in the form of “getting steps in.” Few understand that their bodies burn energy just through existing (BMR).
However, this is how our bodies REALLY burn energy (calories) aka TDEE:
BMR - Basal Metabolic Rate ~ 70%
NEAT - Non-Exercise Activity Thermogenesis ~ 15%
TEF - Thermic Effect of Food ~ 10%
EAT - Exercise Activity Thermogenesis ~ 5%
There’s a reason why this is important to know and a few reasons why I’m dedicating a whole post to this:
1) Calories are important. We need to stop with this whole “the less we eat the better off we are.” Our bodies NEED calories because calories are, quite literally, units of energy the body uses to LIVE. Without enough calories, our bodies start to become inefficient, and at an extreme, it starts to shut off basic processes. This is why you feel tired and lethargic. This is why you might lose your period or get sick more often. The body cannot do all that it does if it doesn’t get enough energy to do so.
2) You don’t need to freak out about how many calories you’re burning while exercising. Cardio training is good for your cardiovascular and respiratory health (heart and lungs). Strength training is good for your muscles and joints. Exercise as a whole has lots of physical and mental benefits, so definitely exercise. What you don’t need to do is check your watch to make sure you burned a certain amount of calories or just take part in classes that crush you. Why isn’t the number of calories burned during a workout important? Minute-by-minute, cardio might look like it burns more calories due to the continuous nature of the intensity, but if you lift heavy, strength training has a higher EPOC (excess post-exercise oxygen consumption) which means over time it burns more calories recovering and repairing muscles. In the grand scheme of things, calories burned while working out is minuscule. So don’t hyper-fixate on it.
3) Maybe try focusing a little less on planned movement and more on daily movement. Think about it, your planned workout is 30-60 min a day (or maybe just a couple times a week). What are you doing the rest of the 16 ish hours you’re awake 7 days a week? Try getting up from your desk a few times a day and stretching your legs. Taking the stairs instead of the elevator. Park a little farther away from the mall. Go for a little 5 min walk after lunch. As you can see from the graph, these things add up and make a big difference.
Side Note: This is where things like sleep, stress management, and nutrition make a big difference, as I talked about in a previous article: linked here. For example, if you’re tired or low on energy because you’re not sleeping well or you’re always stressed or you’re not eating enough, it’s going to significantly impact your NEAT. The more energized you are, the more likely you are to move around more, fidget, shift in your chair, want to go for a walk, etc.
4) The amount of energy your body uses at rest (BMR) is based on a lot of factors, some you can control some you can’t. For example, the more muscle you have on your body, the more calories it burns at rest (this is because it takes way more energy to sustain muscle than it does to sustain fat) which is one of the many reasons weight lifting is beneficial. Another example is your hormonal profile, which is why it’s important to get your hormones and thyroid checked every year. Other factors include your age, gender, genetics, disease, hydration, environmental factors, etc.
5) Quality of food does matter, but again, please don’t freak out about it. Food is ultimately how we provide our bodies with energy. We want to give the body as many nutrients as we can to make sure it can perform optimally for a long time, right? Making sure you’re eating a combination of healthy protein, fat and carbs ensure you’re giving the body what it needs. For more info on why these macronutrients are important: click here. That way it can perform its best at rest (BMR), when it’s exercising (EAT), and also have enough energy to do a lot of movement throughout the day (NEAT). In addition, most “processed” foods generally have less of a thermic effect, which is why you can eat more and not get full and is also why they don’t generally provide you with long-term energy. They definitely have a place, and they’re not “bad,” just focus on getting those whole foods in as well :)
To keep this fairly short (lol, what a joke right?) I’ll stop there.
I hope you found this helpful. Was there something that stood out to you? Surprised you? Let me know!
If you’re looking for a safe space where you'll receive support and guidance in achieving your health goals, you're right where you need to be :) Submit a client application to receive your free 15 min consultation with me. I work with clients all over the world-changing their relationship with their health and wellness so that they can reestablish trust in their bodies and feel empowered and confident that they’re always making the best decision for themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
