We're going to break this buzzword down today. Armed with an understanding of what our metabolism is and what it does arms you with the power to call BS on a lot of nonsensical suggestions that cross our feeds (like fat burning pills and being told you only need HIIT workouts to lose weight).

In a nutshell...”metabolism” ➡️ how we convert FOOD into ENERGY.

Simple, right?




Our daily energy expenditure (or use) can actually be divided into four categories:

  • Basal Metabolic Rate (BMR)
  • Non-Exercise Activity Thermogenesis (NEAT)
  • Thermic Effect of Food (TEF)
  • Exercise Activity Thermogenesis (EAT)

Now, let's take a closer look at each category because a deeper understanding will impact how you approach your goals - be that fat loss, weight loss, maintenance, performance, whatevaaaa.

1) BMR (Basal Metabolic Rate)

The number of calories your body needs to accomplish basic (basal) life-sustaining functions. Even if you stayed in bed all day your body still requires sustenance to carry on life (obvious, I know, but often overlooked in calculating daily needs).

2) NEAT (Non-Exercise Activity Thermogenesis)

Everything we do that's not sleeping, eating or exercise. Walking, standing, typing, housework even fidgeting count as NEAT (and take note of how much of your metabolism this can account for!)

3) TEF (Thermic Effect of Food)

This is why all calories are not created equal. In order for you to use the calories from your food, digestion and the processing of nutrients actually uses energy. Protein has the highest TEF and can use up to 20-30% of its calories in processing it (which is yet anther reason to include it in every meal!)

4) EAT (Exercise Activity Thermogenesis)

Energy expended during your training & workouts. Weird how small that category is, huh? Does that help explain why you aren't seeing the results you want despite killing yourself in that 45-60 minutes per day?


Now doesn't it seem crazy when people suggest that calories are the only solution or they just need to workout harder? There are so many elements that go into sustaining our incredible bodies. And we CAN get more precise with some of the variables to help get specific results. But anyone saying there is ONE solution or not taking these variables into account is at best lazy and at worst an unethical peddler of BS.

Whoops, no filter.

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