With an hour commute in total to and from work, a 9-5 job, an hour-long workout class (where often the workout is 20 minutes long after a strength portion), sleep 8 hours, spend time relaxing and or doing housework, etc., you spend that much of the day OUTSIDE the gym.

Seated with ability to stand/move: -650 calories Most individuals are not professional athletes training 6+ hours a day, so this takes Exercise Activity Thermogenesis out of the equation and leaves NEAT as the final piece to the puzzle.Ī study tracked caloric burn over average-sized males and showed the impact of TDEE and NEAT levels from various occupations in a typical 8-hour workday. If the training only lasted 15-20 minutes (even if in a CrossFit class), there is no significant impact on the total calories burned throughout the 24 hours of that day. In a study of high-intensity workouts, males burned an average of 20 calories per minute, and women ~13 calories per minute. All that is left is PAL.Įxercise may not burn as many calories as you may think.

HOW?! The MAXIMUM change variance in BMR is 20%, and then TEF adds about 6-12% of total calories burned. If someone had a similar body size and composition as you, there could be a difference in 2000 calories from the TDEE. PAL makes up Non-Exercise Activity Thermogenesis (NEAT) and Exercise Activity Thermogenesis. PAL is the number of calories your body burns through movement. TEF is the number of calories required for your body to digest food. (Literally, if you were to do nothing and lay in bed all day, this is the number of calories the body uses as energy to carry out all of the natural processes.) Physical Activity Level (PAL.)īMR is how many calories your body burns at rest. Although these changes help create convenience in our lives, it has led to decreased movement in our daily life demands.Īll the calories you burn in a day become your Total Daily Energy Expenditure (TDEE). These advances come at a cost though, especially if weight loss and improved overall health are some of your goal(s).Īs a result, modern society has become increasingly sedentary in our lifestyles many jobs are seated at desks all day, time spent sitting while driving, watching TV, online shopping & delivery. Over the years, as our society has evolved, we have been able to reap the benefits of advanced technology: transportation, TV, etc.

Pal calories