Energy balance is a concept that is based on the fundemental thermodynamic principle that energy is not able to be destroyed. Energy can only be gained, lost or stored within organisms. Energy balance can be defined as the ‘state acheieved when the energy intake equals energy expenditure’. This is what is seen when somone is eating at maintenance calories and when the body is in this state the bodyweight is stable. Energy is taken in through food and drink and energy is expdened through your basal metabolic rate (BMR), thermic effect of food (TEF) and physical activity. Your BMR is the energy your body needs to be able to complete normal body functions. Your TEF is the energy your body uses to digest, absorb and metabolise any food that you eat. (Hill, et al., 2013)
What burns the most amount of energy?
When it comes to burning calories there is a common misconception that by exercising you are burning lots of calories. However, your BMR actually accounts for approximately 60% of your total energy expenditure for the day if you live a fairly sedentary lifestyle. However regardless of whether you live a sedentary lifestyle or not your BMR will still be one of, if not your biggest energy expenditure. Your TEF then makes up approximately 10-15% of your total energy expenditure.
The rest of your total energy expenditure is made up of your physical activity levels. This can be broken down into two different catagories of physical activity. One category is exercise-related activity thermogenesis (EAT). Your EAT is exercise that is planned and provides a health beneift to you like a run, sport or gym session. The other catagory is known as NEAT which is non-exercise activity thermogenesis. NEAT is what is not really considered ‘exercise’. This would be things like walking, brushing your teeth or cooking your dinner. Both contribute towards your total energy expenditure by approximately 15-30%. Depending on how active you are as an individual and depending on what exercise your complete (lots of walking or going to regular gym sessions) depends on whether it is primialry NEAT or EAT that is contributing towards that 15-30%. Either way it is important to ensure either category of physical activity is within your week. (Chung, et al., 2018, Hill, et al., 2013)
Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure
