Energy Expenditure and Weight Management
Understanding Energy Expenditure
Energy expenditure is a fundamental concept in weight management and metabolic health. It refers to the total amount of energy a person uses to maintain bodily functions and perform physical activities.
Energy expenditure is composed of three primary components:
Resting Energy Expenditure (REE)
Also known as basal metabolic rate (BMR), REE is the amount of energy the body needs to maintain basic physiological functions such as breathing, circulation, and cellular processes while at rest.
This component accounts for the largest portion of total energy expenditure, typically around 60-75%.
Thermogenesis
This component includes the energy expended during the digestion, absorption, and metabolism of food, often referred to as the thermic effect of food (TEF).
Thermogenesis also encompasses other forms of heat production, such as thermoregulation and adaptive thermogenesis, which can be influenced by factors like diet and ambient temperature.
Thermogenesis generally accounts for about 10% of total energy expenditure.
Physical Activity
This is the most variable component of energy expenditure and includes all movements, from structured exercise to daily activities like walking, cleaning, and fidgeting.
Physical activity can significantly impact total energy expenditure and is a key factor in weight management.
It usually accounts for about 15-30% of total energy expenditure, depending on a person’s level of activity.
Read on the next page: “Quality vs Quantity of Weight Loss”
