If you find yourself sitting more and moving less, it’s important to explore simple ways to burn more energy. Fortunately, there are several ways to increase your total daily energy expenditure (TDEE) without needing a formal workout. Taking your dog for an extra walk, moving around more throughout the day, or even doing household chores like cleaning the bathtub can help boost your TDEE.
Let’s discuss what TDEE is, the factors that influence it, and how to calculate it.
What is TDEE?
Total Daily Energy Expenditure (TDEE) refers to the number of calories you burn in a day. This includes the calories your body uses to perform essential functions like brain activity, digestion, breathing, as well as physical activity.
Calculating TDEE allows you to estimate how many calories your body burns daily. An online TDEE calculator, such as the one available on calculator-online.net, is a reliable tool for this purpose. Additionally, using a macro calculator for weight loss can help you manage your overall health.
Factors Affecting Energy Expenditure:
Understanding how many calories you burn each day is crucial. Individual calorie burn varies based on factors such as age, activity level, size, body composition, weight, presence of diseases or illnesses, hormones, and genetics. By considering these factors and using TDEE calculators and formulas, you can make informed decisions to achieve your goals, whether it’s weight management, weight gain, or weight loss.
Keep in mind that advanced age, higher body fat percentage, hormonal influences, sedentary lifestyle, menopause, slower metabolism, and genetics can decrease your TDEE. On the other hand, having a higher percentage of muscle mass, genetics, hormones, an active lifestyle, faster metabolism, and higher body weight can contribute to a larger TDEE. Muscle is metabolically active tissue, while fat is not, meaning that having more muscle burns more calories even at rest. Hormonal changes during muscle building or having higher muscle mass can also increase energy expenditure.
How to Increase Daily Energy Expenditure?
To boost your daily energy expenditure, incorporating more physical activity into your day is key. Being active is a great way to impact your TDEE. While your Basal Metabolic Rate (BMR) is beyond your control, you can estimate different activity levels and their corresponding calorie burn using a free online TDEE calculator.
Here are two strategies for increasing your TDEE:
1. Short-term strategies: Engage in planned exercises and add more movement throughout your day, such as taking walks, reducing sitting time, and being more active.
2. Long-term strategies: Focus on building more muscle mass, avoid prolonged periods of restrictive dieting that can slow down your metabolism, and maintain a nutritious diet with adequate protein intake. A macros calculator for weight loss can help with these efforts.
In addition, here are some practical ways to increase your daily energy expenditure:
– Clean your home or a specific room.
– Take more walks around your neighborhood or walk your dog.
– Set timers or reminders for movement breaks throughout the day.
– Use stairs instead of elevators or escalators, and park farther from your destination.
– Consider having walking meetings.
– Use a standing desk.
– Calculating your TDEE using an online TDEE calculator not only helps you assess your activity level but also aids in weight management by determining your current calorie burn.
By implementing these strategies and staying active, you can increase your daily energy expenditure and support your overall health and well-being.
