Your Total Energy Expenditures
A nutrition coach (registered dietitian, RD) will design the meal plan by looking at three important components which will determine your caloric expenditures or your total energy expenditure (TEE). The first component is your Resting Metabolic Rate (RMR). Your RMR represents the calories the body burns to maintain vital body functions (heart rate, brain function, breathing, etc.). In simple terms, it is the number of calories a person would burn if they were awake, but at rest all day. The second component is the amount of activity you do during the day - this is called your lifestyle (LS). According to the activity level you perform during the day, your calories burned will vary. Even a sedentary person who sits in front of a computer will burn a small number of calories. The third component is exercise (E). The nutrition coach will determine with you a realistic exercise plan that you can perform. If you currently do not exercise, then we will begin with a gentle routine of walking. Whatever you decide to do, the nutrition coach will estimate the calories burned through your physical activity by looking at the intensities and frequencies of one week’s worth of exercise.
Total energy expenditure (TEE) equation:
TEE = RMR + LS + E
Your TEE is the total calories you burn in a 24-hour period. So if you eat the same number of calories as your TEE you will maintain your weight; if you eat more than your TEE, you will gain weight; and if you eat less than your TEE you will lose weight. For every deficit of 500-calories per day or 3,500 calories per week you create, you will lose one pound of fat. Your nutrition coach will help you determine what your ideal deficit should be based on your activities, RMR, TEE and body mass index (BMI).