![]() RELATED: Triathlete’s Complete Guide to Nutrition and Fueling Activity However, if we compared two 45-minute bike rides, one being an easy aerobic ride and the other consisting of above threshold intervals, the interval ride would burn more calories. For example, a 6-hour bike ride followed by a 45-minute brick would burn several thousand more calories than a single 4-mile run. Caloric output varies based on daily training duration and intensity. The calories required to support training and exercise. For example, fat has the lowest thermic effect at only 3% of ingested fat calories, carbohydrates at 5-10%, and protein has the highest thermic effect at 20-30% of protein calories consumed. Meals that include a mix of macronutrients account for 10% of energy ingested however, when only one macronutrient is consumed, TEF varies considerably. Although what you eat affects the TEF, this process only accounts for approximately 10% of daily energy expenditure. Thermic effort of food (TEF)īelieve it or not, you burn calories digesting and absorbing food. To factor in daily activity levels (not considered exercise), multiply RMR by 1.25 for a sedentary job, 1.50 for a primarily sedentary job with consistent movement in the day, and 1.75 for an athlete who exercises one hour/day or has an active vocation equivalent to 6-8 miles/day. Daily movement accounts for approximately 10-15% of daily energy expenditure and is directly affected by the activity level of your day-to-day responsibilities, job, and lifestyle. The energy required to carry out daily activities such as doing laundry, taking the stairs, running errands, cooking, etc. Non-Exercise Activity Thermogenesis (NEAT) RMR decreases with age, is higher in individuals with more body mass, increases in those with greater muscle mass, and decreases with greater body fat stores. Typically, RMR is measured first thing in the morning after a 12 hour fast. However, many professional trainers and health care specialists use a calorimetry machine to measure RMR by measuring respiratory gases for a more accurate prediction. RMR can be estimated by validated formulas online based on height, weight, age, and lean body mass percentage. But this percentage can vary widely, especially among long-distance and competitive athletes who burn a significant number of calories when training. RMR makes up approximately 60-75% of total daily energy expenditure (TDEE). RMR is the amount of energy required to keep your body functioning while at rest – such as if you didn’t get out of bed for a day. Section divider The Energy Equation Resting Metabolic Rate (RMR) So, before we jump into deciphering caloric output during training and how to use it, let’s take a step back and assess the components that affect metabolism. However, calories burned during an activity can create confusion, especially when one learns that calorie-counting apps and “calories burned” estimates from fitness trackers are not very accurate. Much of this data is beneficial for training and recovery purposes. Thanks to wearable watches and technological advances, we are attuned to data such as resting heart rate, pace, wattage, sleep metrics, and calories burned. ![]() I’ve yet to meet an athlete who isn’t intrigued by the metrics reported on their sports device.
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