Not sure how to calculate your macros based on your body weight? Go here 👉👉@turnaroundfitness 😉 and get your FREE Fat Burning Calculator . - How to Increase Daily Expenditure (TDEE) by @peter_bowman - Increasing the amount of calories you burn daily is fairly simple! Daily expenditure consists of your resting metabolic rate (RMR), the thermogenic effect of food (TEF), exercise activity thermogenesis (EAT), and non-exercise activity thermogenesis (NEAT). - To increase it: build muscle, eat protein and fiber, exercise (resistance training), and increase your activity (walk). - Building muscle takes a long time, but putting on muscle mass will cause your resting metabolic rate (calories burned at rest) to increase over time. Muscle is expensive tissue to maintain! - Increase the amount of protein and fiber you consume. The thermic effect of food is about 10% of calories, but high protein and fiber foods range from 20 to 30% - Exercise more! Resistance training will increase the daily expenditure and help you build muscle. Cardio will burn more calories per session, but don’t become a cardio bunny. Prioritize the weights. - Lastly, increase the NEAT! A great way to do this is to increase the amount of steps you take per day, so go for walks. Add in simple things like parking far away, and doing chores around the house. - Hopefully this helps you better understand Daily Expenditure and how you can increase it. Good to be aware of this especially if you want to lose some body fat! - #fatlossjourney #iifym #iifymguys #iifymacros #nutritionmyths #weightlosstransformation #weightlossideas #weightlossstory #leanprotein #instafitguy #bigmeal #nonstarchyvegetables #dietplan #dietfood #dietfoods #weightlossjourney #fatlossjourney #bodybuildingscience #nutritionist #nutritionmonth #dietstartsmonday #losefat #losefatgainmuscle #losebellyfat #mealplan #turnaroundfitness
