The Three Components of Daily Energy Expenditure

As a Free Athlete with a structured training regimen, maintaining an active lifestyle extends beyond the boundaries of your scheduled workout sessions. Unstructured daily activities contribute substantially to both total daily energy expenditure (TDEE) and overall energy levels—a concept known as Non-Exercise Activity Thermogenesis (NEAT), which offers multiple benefits, as elucidated by Freeletics Training Expert Florian Nock.

The Three Components of Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE)—the sum of all calories burned in a day—comprises three key components:

1. Basal Metabolic Rate (BMR):

Represents the energy required to sustain essential physiological functions at rest (e.g., respiration, cognitive processes, organ homeostasis). BMR accounts for 60–75% of TDEE, forming the largest portion of daily energy use.

1. Thermogenic Effect of Food (TEF):

Encompasses the energy expended on digesting, absorbing, and metabolizing nutrients, accounting for approximately 10% of TDEE. This value is modulated by macronutrient composition—for instance, protein digestion demands 3.5 times more energy than carbohydrate digestion.

1. Total Activity Thermogenesis (TAT):

Includes all energy burned during physical activity, from casual walking to structured training. It also incorporates excess post-exercise oxygen consumption (EPOC)—the "afterburn effect" from workouts, where the body continues burning calories to recover.

NEAT: The Power of Unstructured Movement

Daily physical activity is dichotomized into structured (e.g., planned training) and unstructured (e.g., spontaneous movement) categories—the latter of which constitutes NEAT. NEAT encompasses routine, low-intensity actions like walking, grocery carrying, or furniture rearrangement. While structured training as a Free Athlete contributes significantly to caloric expenditure, cumulative unstructured movements can add a substantial surplus—exceeding 800 calories daily in some cases.

Why "Every Move Counts"

Physical activity is not solely defined by structured training; even individuals who train seven days weekly can remain predominantly sedentary. Consider a scenario: driving to an office job, sitting continuously for eight hours, completing a one-hour workout, and then watching television in the evening—this results in prolonged physical inactivity for the majority of the day.

While desk-based roles limit continuous physical dynamism, numerous opportunities for incremental activity remain. Minor, repeated movements (e.g., standing to take a call, stretching during a break) collectively foster a more active, energized lifestyle.

How Diet Impacts NEAT and Daily Activity

Diet profoundly influences not just training quality, but also performance in daily tasks:

• Inadequate caloric intake: Correlates with reduced movement and increased sedentary behavior (the body conserves energy when underfed).

• Suboptimal nutrition: Poor macronutrient balance (e.g., excess refined carbohydrates) can induce lethargy, making even simple tasks feel draining.

To maximize NEAT, fuel your body with sufficient calories and nutrient-dense foods—this ensures you have the energy to move more throughout the day.

Four Practical Strategies to Boost NEAT

Small, consistent changes to daily habits can significantly increase NEAT. Here are evidence-based tactics:

1. Walk the Extra Step

Walking burns up to 220 calories per hour and improves cardiovascular health. Integrate steps into your routine by:

• Walking during phone calls or lunch breaks.

• Parking 1,000 feet from your destination and walking the remainder.

2. Adopt Active Transportation

Opt for cycling or walking instead of driving when feasible. This not only boosts NEAT but also mitigates traffic-related stress—a secondary benefit for mental well-being.

3. Turn Chores into Movement

Daily chores (e.g., vacuuming, gardening) are untapped opportunities for activity. Use the Free Athlete Household Chore Plan to transform mundane tasks into health-promoting habits.

4. Stand More, Sit Less

Dr. James Levine—a researcher with multiple peer-reviewed publications on NEAT—famously stated: "Sitting is the new smoking." Standing alone doubles caloric expenditure compared to sitting. For desk-based professionals:

• Substitute a standard desk with a standing desk.

• Take hourly standing/movement breaks to enhance energy and productivity.

NEAT: A Lifestyle, Not a Task

An active lifestyle is a journey—a lifelong commitment. As a Free Athlete, integrate structured training with NEAT-focused habits (e.g., incremental walking, active transportation) to maximize energy levels and overall vitality.

Every move counts—even the smallest ones. Train hard, move often, and embrace NEAT to become your most energized self.