Energy expenditure (EE) is the total amount of energy (in the form of calories) that the body uses to perform functions throughout the day. EE can be broken down into several components:
- Resting Energy Expenditure (REE):
This is the amount of energy your body requires to maintain basic physiological functions while at rest, such as breathing, circulating blood, and regulating body temperature. REE is also referred to as Resting Metabolic Rate (RMR) and accounts for about 60-75% of total daily energy expenditure. - Thermic Effect of Meals:
Also called dietary-induced thermogenesis, this is the energy used to digest, absorb, and metabolize food. It typically accounts for about 10% of daily energy expenditure. - Exercise:
This refers to the energy used during voluntary movements such as walking, exercising, and performing daily tasks. It varies greatly depending on how active you are. Physical activity can account for 15-30% of your total energy expenditure, or more for highly active individuals. - Non-Exercise Activity Thermogenesis (NEAT):
This refers to the energy expended for activities that aren’t formal exercise, such as fidgeting, standing, walking around, or doing chores. NEAT can vary widely among individuals and can play a significant role in overall energy expenditure.
Exercise vs NEAT? Exercise is defined as purposeful physical activity, like working out at a gym, playing a sport, going for a bike ride, or jogging. Although purposeful exercise is an important component of energy expenditure, there can be physical, environmental, and financial barriers to increasing this form of activity. Moving your body for 30-60 minutes every day is the goal. It doesn’t have to be all at one time. You can break it up into 10-minute increments. For example, you could take your dog for a 10-minute walk before and after work and do another 20-minute walk at lunch.
Non-Exercise Activity Thermogenesis (NEAT) is all other activity we expend in our daily life including activities such as taking a shower, going to work, going grocery shopping, tapping a foot, and even shivering in cold weather. NEAT can vary by as much as 2,000 calories per day among different people. In fact, individuals with obesity have been shown to sit for 2.5 hours a day more than their sedentary lean counterparts. (2)
Making small changes in your daily life (your NEAT) can help maintain a healthier weight. Here’s how:
| At home:
● Walk around the house while talking on the phone or during TV commercials ● Walk or bike to do an errand, get coffee, mail a letter, or buy a newspaper ● Make several trips up and down the stairs instead of waiting to carry several items in one trip |
| When Out and About:
● Park farther away in the parking lot ● Take the stairs whenever possible ● Take a lap around the mall or store before you start shopping |
| At work:
● Get up from your desk every 30 minutes and walk around for 5 minutes ● Walk to a co-worker’s desk instead of emailing or phoning them ● Take a walk around the building at lunch or on your break |
How Does Indirect Calorimetry Work?
Indirect calorimetry works by measuring the ratio of oxygen consumed and carbon dioxide produced by the body during metabolism. This is based on the idea that oxygen consumption is proportional to the energy being expended by the body, and carbon dioxide production is a byproduct of the metabolic process.
At Evexia Medical, we recently introduced a high-tech portable indirect calorimeter. Our hospital grade device measures a Metabolic Breath Analysis through a 10-minute breathing test which can be done in the office. The breathing test is conducted by our board-certified MD. The results are then processed through an algorithm to determine resting metabolic rate (RMR), respiratory quotient (RQ), and an estimate of total energy expenditure. The results will help transform your individual treatment towards resetting your health. Contact us today to book your Metabolic Breath Analysis test.
Evexia Medical offers the most comprehensive 360-degree medical health evaluation in Palm Beach County. All tests are interpreted by a double board-certified medical doctor and help your healthcare team translate your results into a diet and exercise plan to get you started and keep you going. Medical treatments may include prescription medications, when applicable, all managed by a MD. Click here to book your appointment online or call 561-621-1096. Let our expert team help.
(2) Dunstan DW, Howard B, Healy GN, Owen N. Too much sitting—a health hazard. Diabetes Res Clin Pract. 2012;97(3):368–376.
