What Burns Your Daily Calories?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It's made up of three key components. Your BMR, the energy needed for basic functions at rest, is the largest piece of the puzzle.
The Age Factor
Your BMR naturally declines as you age, primarily due to muscle loss. On average, it drops by:
per decade after age 20.
Gender & BMR
Men generally have a higher BMR than women. This is largely due to differences in average body size and a higher proportion of metabolically active muscle mass.
Muscle vs. Fat
This is the most impactful factor you can control. Lean muscle is significantly more metabolically active than fat, burning more calories even at rest.
The Power of Nutrition: Thermic Effect of Food (TEF)
Your body uses energy to digest food. This is the Thermic Effect of Food (TEF). Protein has the highest TEF, meaning your body burns more calories processing it compared to fats and carbs. A high-protein diet can give your metabolism a significant boost.
Exercise: The Ultimate Metabolic Lever
While cardio burns more calories during a workout, resistance training is the key to long-term metabolic improvement. It builds muscle, which increases your BMR, and creates a powerful "afterburn effect" (EPOC), where your body continues to burn calories at an elevated rate post-exercise.
The Sleep-Hunger Connection
Lack of sleep disrupts appetite-regulating hormones.
Ghrelin (Hunger Hormone)
Increases appetite.
Leptin (Satiety Hormone)
Signals fullness.
Stress and Your Waistline
Chronic stress elevates the hormone cortisol. High cortisol levels can increase appetite, cravings for unhealthy foods, and lead to the storage of visceral fat around your organs.
Hydration is Key
Every metabolic process in your body relies on water. Even mild dehydration can cause your metabolism to slow down. Drink water consistently throughout the day to keep your metabolic engine running smoothly.
Your 3-Step Path to a Healthy Weight
Calculate Your TDEE
Use the Mifflin-St Jeor formula to find your BMR, then multiply by your activity level to find your daily maintenance calories.
Create a Smart Deficit
Subtract 300-500 calories from your TDEE for sustainable fat loss of 0.5-1 lb per week. Never eat below your BMR.
Live a Holistic Lifestyle
Combine a high-protein diet, resistance training, cardio, quality sleep, and stress management for lasting results.
