Peter Attia· MD
so we have that then we have what's called TEF which is the thermic effect of food or Diet induced thermogenesis and this is anywhere from 5 to 10% of your total daily energy expenditure for most people very very hard to measure um usually it's expressed in terms of you know calories per minute uh because they're only looking at it in the short term and when we do studies of total daily energy expenditure I mean usually what they're doing is using a constant for TEF they're they're making an assumption because it's just so hard to measure unless you're just measuring that over like the course of a couple of hours or maybe a day at most but we feel relatively confident based on the the studies out there that it's about 5 to 10% of your total daily energy expenditure so not a not a big contributor but still but it also seems to be macronutrient dependent correct it is it is so that's one of the things we'll come back to that when we get to yeah yeah and then if we look at kind of the last component we have our physical activity and this encompasses all physical activity so people hear this and they think exercise but actually the biggest for a lot of people their biggest component of physical activity is actually what's called neat which is non-exercise activity thermogenesis and that is something that's actually extremely modifiable and and we see it in terms of one people who are obese resistant what we what we term obese resistant they tend to fidget a lot they tend to move a lot I was like this as a as a kid I still am uh whereas people who are obese prone tend to have very low neat and in fact there was a study done by liel in 1995 where they overfed people by I want to say a th000 calories per day and they determined this they they looked at their total energy expenditure and a metabolic Ward so very accurate and then they took that number and added a thousand calories on top of it and then we have our BMR which is about in terms of the energy outside of things and I guess I should Define that energy out is your total daily energy expenditure so all the energy you spend in a day that's your TDE we call it and the biggest portion of that is your BMR for most people