Metabolism is a process that provide us with total energy required for our body to carry out daily activities

Metabolism includes following components:

BMR+EAT+NEAT+TEF

1. BMR: Basal Metabolic rate is the energy required to carry out the voluntary body functions like breathing, circulation, pumping blood throughout the body, growing hair and skin, keeping stable body temperature, maintaining levels of different chemicals, cell production, digestion (energy spent for survival). In simple terms, several factors determine the BMR like the age, sex, genetics, body composition. There is nothing one can do to change any of the above. Though some studies claim that body composition which can be changed by increasing muscle to mass ratio, this increases the metabolism significantly. But in reality, if muscle mass increases by 1kg, the calories burned increased by 12kcal
2. Metabolism=BMR if not doing any activity just sleeping for 24hrs
3. Claim 1kg=100kcal burned per day, reality 1kg=12kcal burned per day
4. Energy Activity Thermogenesis (EAT): his refers to amount of energy spent during exercise like running, strength training, dancing, or anything that one does with an intention of working out.
5. Non exercise activity thermogenesis (NEAT): Any other physical activity apart from exercise, climbing steps, cleaning, cooking etc, dancing, cycling

    These two components of metabolism can be tweaked to change the metabolism.

• Thermic effect of Food (TEF): Amount of energy spent to digest the food i.e., Burning of calories to carry out the digestion, absorption and transportation of nutrients process. E.g., 200calories donut, 20 spent in consuming, remaining left!

Thermic effect of food depends on the food that is consumed, protein has the highest thermic effect of all the macronutrients. Followed by, Fibrous vegetables, whole grains, spicy foods, green tea.

(To be noted, the increase in TEF is not of considerable impact)

Total Daily Energy Expenditure

Total amt of energy spent throughout the day for survival and other activities

If we are active for 24 hours, Metabolism=TDEE

BMR+EAT+NEAT+TEF=TDEE

Basal metabolic rate accounts for nearly 50-60% of the metabolism, Tef for nearly 10-15%, NEAT for nearly 25-30 and the remaining by EAT 15-20.

In this blog, we saw about different components of Metabolism and how some of it can be tweaked for changes in weight!

In the coming blog, I will explain how to calculate TDEE so to know how much calorie diet is required for one!

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