Determining the Thermal Effect of Food (TEE)
TEF is the amount of calories that your body needs to digest, absorb, and metabolize the ingested food.
To determine the TEF, multiply the original REE value by 0.05 for a moderate protein diet or 0.10 for a high protein diet. So this is what the formula looks like:
TEF = REE x 0.05 if you intake up to1g per LB of bodyweight (2.2g per kg)
TEF = REE x 0.10 if you intake more than 1 gram per LB of bodyweight (more that 2.2 per kg)
For the purpose of the example let’s assume our athlete is taking my advice and will eat 1g per LB (2.2g per kg). So, in our case TEF = 1515 x 0.05 = 76 Cal
We got to the point where we can finalize this task by adding everything up and finding the Total Energy Expenditure (TEE)
TEE = [[(REE x AF) + EEPA] – CAG] + TEF = [1850] + 76 = 1926
TEE = 1926 Cal a day
In the following post I will show you how to break this down into carbohydrates, proteins and fats.
posted by Ivan Nikolov - The secrets of Natural Bodybuilding @ 4:34 PM
7 Comments:
Sounds good to me. I know that thermogenic foods are helpful and important to lose fat and maintain. Looking forward to the next post. One last thing, a lot of people say that maintaining is harder than losing, do you agree? By the way, I read your latest article about soy. From all that information, I don't want to eat soy, period. Yeah, I definitely agree that it's better to only eat in moderation small amounts of fermented organic soy if you're going to eat it at all. Plus there were more accusations than defenses on soy in the article which helped me made my decision easily. Thanks for all the important info. It's all always helpful to me. :-)
All foods are thermogenic especially the solid foods. The protein foods, however take more calories to digest.
The difference between maintaining and losing is just the amount of calories you eat and the amount of cardio you do. With other words neither one of them is hard.
Definitely more research on soy and soy products is needed and also new and more advanced methods in protecting the soy crop so that we don't need the GMO soy that can withstand pesticides but is more harmful for humans. Also, I would like to see a soy supplement that doesn't exhibit all the negative effects (or at least most of them) of non-fermented soy.
That makes sense. I just want to make sure I have this right. So when losing, calories need to be lower with more cardio. When maintaining, calories need to be higher with less cardio.
Generally that's the thinking. But you might want to choose to keep the cardio high and increase the calories or just drop some of the cardio and keep the cals low.
-I.
Alright, thanks. I'm increasing cardio, big time and keeping it real intense with my calories as high as I need them to lose as much fat as I need to lose. I'm eating six meals per day, spaced three hrs. apart, making sure to only eat starchy carbs in the morning and having my last meal 2-3 hrs. before bed.
Sounds like you're doing the right thing. One thing only. The carbs should be in the low Glycemic Index and not only starchy. Because reg. potatos are starchy but baked have a GI higher then the glucose..
-Ivan
Yeah, that's right. Having that in mind, I will eat baked white potatoes sometimes. Thanks for putting that to my attention. I wasn't thinking about the Glycemic index and it's a useful factor sometimes to use when considering yams and sweet potatoes to eat as well.
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