How many calories do we really burn

Just how many calories do you burn daily?

People, as a rule, massively overestimate the number of calories the burn and massively underestimate the amount of calories they consume.

The main reason for this is that the amount of calories you burn during the day cannot be influenced even nearly as much as you may think, this is why I don’t include exercise calories in my overall daily calories.

Fitness trackers are quite bad (at best) at getting that number right, this is because they are based on AVERAGE numbers from a study back in the 70’s and calorie burn is very individual depending on a variety of things, they have their place and are a great tool to be able to measure movement and activity.

People also tend to think that sweat equals calories, whereas this is mainly water weight, the other issue is that when you do cardio exercise, it tends to push up your hunger levels. This isn’t a bad thing its just something to bear in mind.

The below table divides up your TDEE (total daily energy expenditure) and this is made up of two parts.

REE = resting energy expenditureNREE = non-resting energy expenditure

In turn these are made up of

BMR = basal metabolic rate; this is the energy you burn literally doing nothing - yes the biggest burn you achieve is by simply being alive! The good news is the bigger you are the more energy you use doing, well nothing. The bad news is the opposite, this is why people think that you get a broken metabolism (not the case) and why plateaus happen in fat loss (more on these in later weeks). NEAT = non-exercise activity thermogenesis; this is the energy you burn doing anything that isn’t planed exercise so walking, gesticulating fidgeting etc, that’s the second biggest burn for you, this is also the one you can affect the easiest - walking more, taking the stairs etc. TEF = thermic effect of food; the food you eat actually makes you burn calories (energy) and protein is the one that costs you more to burn, yet another reason to up your protein intake 😀EAT = exercise activity thermogenesis; energy burned when doing planned exercise, as you can see overall this is the least bang for your buck. On top of that it’s the hardest to ramp up.

Of course I am not saying don’t do cardio exercise, if that’s what you enjoy doing then go for it, I am saying don’t exercise to undo a bad day or week and when you do exercise make strength training your priority, this will help tone your body and keep the muscle and strength you have meaning your BMR will stayer higher.

Cardio has its place for health, not so much for toning or losing fat, of course it will burn calories BUT as stated that may not be as much as you think.

The other side of the coin and has a lot more impact on weight is of course nutrition but that is a article for another week 😊 

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