![]() This describes the energy used in the process of eating, digesting, metabolizing, and storing food.Thermic effect of feeding (~10% of TDEE in general population).This describes the energy required to simply keep our body “on,” at rest, assuming we lay in bed all day without moving or eating.Basal Metabolic Rate (~70% of TDEE in general population).As previously discussed in The Metabolic Adaptation Manual, total daily energy expenditure (TDEE) describes the total number of kilocalories we burn in a given day, and TDEE is made up of four components Just as we can partition our total energy intake into contributions from distinct macronutrients, we can also partition our energy expenditure into distinct compartments. As such, we can easily calculate our daily energy intake by summing the energy provided by our daily intakes of protein, fat, carbohydrate, and alcohol. A gram of protein provides about 4 kilocalories, a gram of fat provides about 9 kilocalories, a gram of carbohydrate provides about 4 kilocalories, and a gram of alcohol provides about 7 kilocalories. We ingest our kilocalories in the form of macronutrients, which include carbohydrate, fat, protein, and alcohol. You might also see people using kilojoules as a unit (1 calorie = 4.184 joules, 1 kilocalorie = 4.184 kilojoules). So, when someone indicates that they ate 2,300 Calories yesterday, they actually ate 2,300 kilocalories, which is 2,300,000 calories. The calorie is a very, very small unit of energy, so when we talk about energy intake or expenditure, we typically refer to kilocalories (1 kilocalorie = 1,000 calories), which are often shortened to “Calories” with a capital C. ![]() The word “calorie” brings us a little bit of confusion when we apply it to the nutrition world. In simplified terms, energy balance refers to the relative daily balance between energy consumed and energy burned, and in the United States, we tend to discuss energy intake and expenditure in terms of calories. We burn some amount of energy every single day, and unless we’re doing a pretty extreme fasting protocol, we consume energy (in the form of foods, beverages, and dietary supplements) as well. ![]() The balance of our daily energy intake and expenditure is, intuitively enough, referred to as energy balance, and this is what largely dictates our changes in body composition. Throughout the day, we are constantly consuming energy (calories) from the foods and beverages we consume, while we are simultaneously burning energy (calories) as our bodies carry out metabolic processes to keep us alive and moving. The most foundational piece to address is actually a unit of energy: the calorie.Ī calorie describes the amount of energy required to heat 1 gram of water by 1° Celsius.
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