BASAL METABOLIC RATE (BMR)
Breathing, blood circulation, cell production, and various other functions of the sympathetic nervous system require energy. The basal metabolic rate (BMR) is the number of calories that are necessary to perform those essential functions while the body is at complete rest in a fasted state, meaning that the body is stationary and stored nutrients from food have to be relied on for energy. There are several factors that contribute to BMR and make it vary for each individual.

FACTORS:
Age
Gender
Body Size
◦ Height
◦ Weight
Body Composition
Body Temperature
Hormones
Genetics
Stress

DAILY CALORIE BURN: 60-70 PERCENT

DIETARY-INDUCED THERMOGENESIS (DIT)
Also known as the thermic effect of food (TEF), dietary-induced thermogenesis refers to the amount of calories that are expended by the body for the digestion, absorption, and transport of nutrients for storage or immediate use after a meal. The main determinant of DIT is food composition, as certain macronutrients require different amounts of energy for their breakdown.¹For instance, 20-30 percent of the calories in protein are used to digest it. Comparatively, only 0-3 percent of the calories in dietary fat are used to metabolize the nutrient. In the middle are carbs and alcohol, which raise energy expenditure by 5-10 percent and 10-30 percent, respectively. Apart from the energy content of food, there are several other factors that play a role in how many calories are burned during the processing of food.

FACTORS:
Age
Meal Size
Meal Time
Insulin Sensitivity
Gut Microbiome
Physical Activity Level

DAILY CALORIE BURN: 10 PERCENT

NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT)
Walking, standing, fidgeting, housecleaning, playing with the kids, and typing are all examples of regular movements that call for muscle contractions in their execution. As such, they require energy. The amount of energy that’s used by the body for the physical activity of daily life is described as non-exercise activity thermogenesis (NEAT), or non-exercise physical activity (NEPA). The proportion of TDEE that’s represented by an individual’s NEAT can vary widely from person to person based on a number of factors other than just the amount of general movement throughout the day.

FACTORS:
Age
Gender
Body Size
◦ Height
◦ Weight
Body Composition
Movement Efficiency

DAILY CALORIE BURN: 15 PERCENT

EXERCISE ACTIVITY THERMOGENESIS (EAT)
NEAT relates specifically to the amount of calories that are burned by the body during incidental activity, or movement that occurs naturally as a by-product of everyday tasks. Basically, for the most part, the activities comprising NEAT aren’t consciously planned for the purpose of increasing the heart rate, building muscle, or any other fitness objective. Activity outside of that distinction is classified as “intentional exercise” and the calories that are expended during such movement to improve or maintain physical health is measured as exercise activity thermogenesis (EAT). The magnitude of EAT in TDEE varies greatly among people depending on the frequency, intensity, and type of activity, in addition to other determinants.

FACTORS:
Age
Gender
Body Size
◦ Height
◦ Weight
Body Composition
Movement Efficiency

DAILY CALORIE BURN: 5 PERCENT