Metabolic Rate is the rate at which your body burns calories. Basically, our body burns calories through 3 different ways:-
1) Basal Metabolic Rate (BMR) is the amount of energy expended on a daily basis at rest, which is closely linked with Resting Metabolic Rate (RMR). BMR will show you the minimum calories your body need daily to keep yourself in a resting position and it also represents the minimum amount of energy which is required in order to keep your body
functioning well (includes: having your heart beat, lungs breathing & body
temperature normal). Please be reminded that our body still burning calories although we are in a non-active position, for example: sleeping or sitting.
2) Thermic Effect of Exercise (TEE) is the amount of energy expended due to activity perform in your daily living. (for example: work & exercise). The higher the TEE, the higher the calories your body required. The following is a list of activity factor based on your activity category.
3) Thermic Effect of Food (TEF) is the process of extracting energy and nutrients from food, including absorb, digest and process. Our body required more energy to digest the foods which are protein based and carbohydrates based compared to the foods which belongs to fat based. As such, it is essential to convert our body fat into muscle and consumption of protein is strongly recommended.
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2) Thermic Effect of Exercise (TEE) is the amount of energy expended due to activity perform in your daily living. (for example: work & exercise). The higher the TEE, the higher the calories your body required. The following is a list of activity factor based on your activity category.
| Activity Factor | Category | |
|---|---|---|
| 1.2 | Sedentary (Less Active) | |
| 1.4 | Lightly Active | |
| 1.6 | Moderately Active | |
| 1.7 | Very Active | |
| 1.9 | Extremely Active |
3) Thermic Effect of Food (TEF) is the process of extracting energy and nutrients from food, including absorb, digest and process. Our body required more energy to digest the foods which are protein based and carbohydrates based compared to the foods which belongs to fat based. As such, it is essential to convert our body fat into muscle and consumption of protein is strongly recommended.
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In order to estimate your daily energy requirements, you need to know your BMR, TEE & TEF.
In conclusion:-
TEE(inclusive of BMR) = BMR x Activity Factor
TEF = about 10% of TEE (inclusive of BMR)
DAILY ENERGY required (kcal/day) = TEE (inclusive of BMR) + TEF
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For example:
Your BMR = 1200kcal & you are a less active person (involved no exercise and your daily
activities won't consume lots of energy, for example watching TV &
playing games)
Your daily estimate calories consumption required are:-
TEE (inclusive of BMR) = 1200kcal x 1.2 = 1440kcal
TEF = 10% x 1440kcal = 144kcal
OVERALL DAILY ENERGY required = TEE (inclusive of BMR) + TEF
= 1440kcal + 144kcal = 1584kcal/day
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