{"id":9773,"date":"2016-06-19T09:35:45","date_gmt":"2016-06-19T13:35:45","guid":{"rendered":"http:\/\/bodynsoil.com\/blog\/?p=9773"},"modified":"2023-06-07T14:32:59","modified_gmt":"2023-06-07T18:32:59","slug":"energy-calorie-intake-daily-burn","status":"publish","type":"post","link":"https:\/\/bodynsoil.com\/blog\/2016\/06\/energy-calorie-intake-daily-burn\/","title":{"rendered":"Energy, Calorie Intake, and Daily Burn"},"content":{"rendered":"<h3>Energy, Calorie Intake, and your Daily Burn<\/h3>\n<p>As a nutrition coach, I\u2019ve spent years studying nutrition and exercise. The science behind energy balance seems like simple math (calories in vs calories out), in reality, there are many variables to confuse the math. It\u2019s those variables that frustrate and confuse us. When it comes to the fuzzy math of energy balance, we all feel a bit like Einstein:<\/p>\n<div class=\"quoteText\">\n<h4 class=\"quoteText\" style=\"text-align: center;\">\u201cThe more I learn, the more I realize how much I don\u2019t know.\u201d \u2015 Albert Einstein<\/h4>\n<\/div>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"11258\" data-permalink=\"https:\/\/bodynsoil.com\/blog\/2016\/06\/energy-calorie-intake-daily-burn\/tdee-values\/\" data-orig-file=\"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/06\/TDEE-values.png?fit=496%2C292&amp;ssl=1\" data-orig-size=\"496,292\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"TDEE values\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/06\/TDEE-values.png?fit=300%2C177&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/06\/TDEE-values.png?fit=496%2C292&amp;ssl=1\" class=\" wp-image-11258 alignright\" src=\"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/06\/TDEE-values.png?resize=337%2C199&#038;ssl=1\" alt=\"Energy\" width=\"337\" height=\"199\" srcset=\"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/06\/TDEE-values.png?resize=300%2C177&amp;ssl=1 300w, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/06\/TDEE-values.png?w=496&amp;ssl=1 496w\" sizes=\"auto, (max-width: 337px) 100vw, 337px\" \/>There are three modes of <strong>Total Daily Energy Expenditure (TDEE)<\/strong>:<\/p>\n<ol>\n<li><strong>Basal Metabolic Rate (BMR)<\/strong> how much energy our body burns at rest (<strong>60-75%<\/strong>),<\/li>\n<li><strong>Thermic Effect of Food (TEF)<\/strong> or much energy it takes to digest food (<strong>10%<\/strong>),<\/li>\n<li><strong>Thermic Effect of Physical Activity (TEPA)<\/strong> the energy needed for all non resting activity (<strong>10-30%<\/strong>)<\/li>\n<\/ol>\n<p>What is surprising is that your <strong>BMR<\/strong> or <strong>Basal Metabolic Rate<\/strong>, uses the highest percentage of daily energy requirements or calorie burn. It\u2019s interesting to learn that our liver, brain and skeletal muscle burn 27, 19 and 18 percent of the resting or basal metabolic rate, respectively. We are conditioned into thinking exercise is the only way to burn more calories and this is true as exercise is a major contributor to BMR.<\/p>\n<p>Physical activity helps maintain muscle over time, the muscle you maintain burns calories as you rest. <strong>Exercise increases your TDEE three ways<\/strong>; burning calories as you workout, maintaining muscle which burns calories at rest, and EPOC or burning calories as during recovery.<\/p>\n<p style=\"text-align: center;\">[bctt tweet=&#8221;Building and maintaining muscle mass (lean body mass) triggers your BMR to burn more calories while at rest.&#8221; username=&#8221;Bodynsoil&#8221;]<\/p>\n<h3 style=\"text-align: center;\">What can you do to drive up your Basal Metabolic Rate, making it burn hotter?<\/h3>\n<ul>\n<li>Aerobic exercise sessions typically burn 5 -7 calories a minute<\/li>\n<li>Strength training burns 5 &#8211; 8 calories a minute<\/li>\n<li>Strength training has a longer afterburn effect via EPOC<\/li>\n<li>Muscle tissue burns more calories at rest than bodyfat<\/li>\n<li>Without resistance training, we lose muscle mass as we age<\/li>\n<\/ul>\n<p>For all intent and purposes; both aerobic and strength exercise burn the same relative amount of energy during the activity. That is during exercise, we are talking about RMR, or what is happening while at rest.<\/p>\n<p>After exercise there is a period called <a href=\"https:\/\/www.acefitness.org\/blog\/5008\/7-things-to-know-about-excess-post-exercise-oxygen\" target=\"_blank\" rel=\"noopener noreferrer\">EPOC<\/a>, or <strong>post exercise oxygen consumption<\/strong>, where your body is replenishing energy stores; EPOC requires additional calories to accomplish. Studies show that resistance, or strength training, elicits more of a post exercise calorie burn, with increased fat oxidation, over other types of exercise.<\/p>\n<p>Maintenance: both fat tissues and muscle mass in our body require energy each day.<\/p>\n<ul>\n<li><strong>Each pound of body fat stores burn approximately 2 &#8211; 3 calories a day during rest<\/strong><\/li>\n<li><strong>Each pound of muscle tissue requires between 30-50 calories a day at rest<\/strong><\/li>\n<\/ul>\n<p>Increasing the amount of muscle mass you have on your body certainly will help you burn more calories each and every day; while working and at rest. As we age, we are losing lean body mass, gaining fat, and our metabolism slows down. The trend to lose muscle mass as we age is seen across studies, don&#8217;t let it happen to you.<\/p>\n<p>The other piece to this puzzle is <strong>metabolic flexibility<\/strong>, or which energy source your body uses during activity. For most, the goal of fitness is improved health and burning energy, by energy we mean bodyfat. Typically, our bodies are burning bodyfat at rest and during low intensity exercise; during higher intensity exercise our bodies switch to more of a carbohydrate fuel source. The process of metabolic flexibility is something we work on with our clients and their nutrient timing.<\/p>\n<p>Unfortunately for people who are untrained or with poor eating habits, their bodies aren&#8217;t burning bodyfat as efficiently as those who have a higher percentage of lean body mass, or muscle tissue.<\/p>\n<p><strong>So what should you do?<\/strong><\/p>\n<p>The single most important thing is working to maintain or build muscle tissue! This also works to reverse the effect of aging, maintains strong bones, as well as heats up your metabolism.<\/p>\n<p><strong>Chronically under-eating depletes muscle tissue and slows metabolism<\/strong>. Do you know your TDEE or Total Daily Energy Expenditure? If your daily intake is chronically low, jumping into higher caloric intakes can be problematic; you might need <a href=\"http:\/\/www.mpoweru2.fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching advice<\/a> as you transition your body to<\/p>\n<ul>\n<li>Eating the proper food amounts<\/li>\n<li>Building your lean muscle mass<\/li>\n<li>Speeding up your metabolism as you build up your TDEE<\/li>\n<\/ul>\n<p><span style=\"color: #ff6600;\"><strong>What about you, are you still trying to burn off those last few pounds?<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong>Do you feel like you&#8217;re spinning your wheels?<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong>Are you interested in learning about how you can eat more of the foods you love and still lose bodyfat?<\/strong><\/span><\/p>\n<p><span style=\"color: #ff6600;\"><strong>Are you exercising more, eating less, and feeling like you are losing muscle tone?<\/strong><\/span><\/p>\n<p>Get on the list for our next group coaching session, or contact us for personalized coaching.<\/p>\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save<\/span><\/p>\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save<\/span><\/p>\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 0.85; z-index: 8675309; display: none; cursor: pointer; top: 478px; left: 171px;\">Save<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Energy, Calorie Intake, and your Daily Burn As a nutrition coach, I\u2019ve spent years studying nutrition and exercise. The science behind energy balance seems like simple math (calories in vs calories out), in reality, there&hellip;<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1049,87,1053],"tags":[],"class_list":["post-9773","post","type-post","status-publish","format-standard","hentry","category-eat-to-perform-etp","category-fitness","category-training-tips"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p1qEFP-2xD","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1675,"url":"https:\/\/bodynsoil.com\/blog\/2010\/10\/nutrition-fitnessfuzzy-math-and-keeping-a-balanced-budget-2\/","url_meta":{"origin":9773,"position":0},"title":"Nutrition, Fitness, Fuzzy Math and keeping balance","author":"Bodynsoil","date":"October 24, 2010","format":false,"excerpt":"Nutrition, Fitness, Fuzzy Math and keeping a balanced budget What is it about nutrition that can make a person start mentally negotiating with themselves?\u00a0 How often have we all heard skewed logic discussing the math of exercise and nutrition like this: \"I exercised today, I'll reward my hard work by\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5191,"url":"https:\/\/bodynsoil.com\/blog\/2012\/05\/calculating-energy-expenditure\/","url_meta":{"origin":9773,"position":1},"title":"Calculating Energy Expenditure","author":"Bodynsoil","date":"May 23, 2012","format":false,"excerpt":"Calculating Energy Expenditure The Daily Calorie Calculator returns the calories you should eat each day based: height, weight, age, gender, and activity level. Do you know how many calories you need each day? The free online calculator makes finding your estimated daily calories easy! Try out the online TDEE calculator\u2026","rel":"","context":"In &quot;Coaching Tools&quot;","block_context":{"text":"Coaching Tools","link":"https:\/\/bodynsoil.com\/blog\/category\/private\/coaching-tools\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5473,"url":"https:\/\/bodynsoil.com\/blog\/2013\/06\/eating-more-to-speed-metabolism\/","url_meta":{"origin":9773,"position":2},"title":"Eating More To Speed Metabolism","author":"Bodynsoil","date":"June 2, 2013","format":false,"excerpt":"Eating More to Speed Metabolism In my last post I discussed various eating style options; that post was written to detail various approaches to eating styles I've done or researched.\u00a0 In the recent past I've gone from eating an average 1500 calorie intake to 2280 calories, or more, daily. (You\u2026","rel":"","context":"In &quot;Eat to Perform or ETP&quot;","block_context":{"text":"Eat to Perform or ETP","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/eat-to-perform-etp\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1580,"url":"https:\/\/bodynsoil.com\/blog\/2016\/12\/how-to-burn-fat-dispelling-the-fat-loss-myths-2\/","url_meta":{"origin":9773,"position":3},"title":"Get Fit with these Fat Loss Life Hacks","author":"Bodynsoil","date":"December 16, 2016","format":false,"excerpt":"Secrets to Fat Loss \u00a0 If you want to know how to burn fat, pay close attention. It will save you time and get you far better results from your workouts! Just hopping on the exercise equipment and working in the described \"fat burn zone,\" the chart won't guarantee you're\u2026","rel":"","context":"In &quot;Body&quot;","block_context":{"text":"Body","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6764,"url":"https:\/\/bodynsoil.com\/blog\/2014\/12\/math-macro-tracking\/","url_meta":{"origin":9773,"position":4},"title":"The Math of Macro Tracking","author":"Bodynsoil","date":"December 3, 2014","format":false,"excerpt":"The Math of Macro Tracking Macro Tracking has a tetris effect, it can be as mesmerizing. I typically base my eating on my height, weight, and activity level. The easiest way I've found it to use a food tracker, pick one that syncs with a wider variety of aps. [bctt\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1709,"url":"https:\/\/bodynsoil.com\/blog\/2011\/02\/federal-dietary-guideline-updated-2\/","url_meta":{"origin":9773,"position":5},"title":"Federal Dietary Guideline Updated","author":"Bodynsoil","date":"February 1, 2011","format":false,"excerpt":"Federal Dietary Guideline Updated I have been reading the guidelines put out by the Federal Dietary Commission, which are required to be updated every 5 years.\u00a0 I like the general recommendations that they have listed however for the average person it might be a bit overwhelming to decipher what all\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"Federal Dietary Guidelines Updated","src":"https:\/\/i0.wp.com\/4.bp.blogspot.com\/_sVKcBs4vE78\/R7MOYxrynKI\/AAAAAAAAAQY\/_wdjvy42csE\/s200\/CIMG2430.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts\/9773","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/comments?post=9773"}],"version-history":[{"count":5,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts\/9773\/revisions"}],"predecessor-version":[{"id":43352,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts\/9773\/revisions\/43352"}],"wp:attachment":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/media?parent=9773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/categories?post=9773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/tags?post=9773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}