The Macros Inc Show
Energy Balance Part 2- Energy Out- EP 3
Episode Summary
On this episode of the podcast we discuss exactly what makes up our energy expenditure (calories out) and how you can manipulate it!
Episode Notes
Introduction to Energy Balance Part 2 (00:13–00:46)
- Overview of the episode and continuation of the energy balance series.
Overview of Calorie Expenditure (00:46–01:24)
- Transition to discussing calorie expenditure.
- Outline of key concepts like Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and thermogenesis.
Total Daily Energy Expenditure (TDEE) (01:24–02:20)
- Definition and components of TDEE.
- Practical approach to influencing TDEE.
Basal Metabolic Rate (BMR) (02:51–06:33)
- Definition and functions of BMR.
- Factors influencing BMR and its predictability.
- Role of BMR in weight loss and energy balance.
Thermic Effect of Food (TEF) (06:33–08:34)
- Explanation of TEF and its relation to macronutrients.
- Limitations of focusing on TEF for weight loss.
Exercise Activity Thermogenesis (EAT) (08:34–11:52)
- Role of exercise in energy expenditure and weight loss.
- Limitations of exercise alone for weight loss.
- Broader benefits of exercise beyond calorie burning.
Non-Exercise Activity Thermogenesis (NEAT) (11:52–19:40)
- Importance and definition of NEAT.
- Impact of lifestyle and environment on NEAT.
- Studies highlighting the role of NEAT in weight gain and loss.
Summary and Closing Thoughts (19:57–21:21)
- Recap of the four components of TDEE.
- Final reflections on energy balance and preparation for the next episode.