Introduction to Energy Balance Part 2 (00:13–00:46)

• Overview of the episode and continuation of the energy balance series.

Overview of Calorie Expenditure (00:46–01:24)

• Transition to discussing calorie expenditure.
• Outline of key concepts like Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and thermogenesis.

Total Daily Energy Expenditure (TDEE) (01:24–02:20)

• Definition and components of TDEE.
• Practical approach to influencing TDEE.

Basal Metabolic Rate (BMR) (02:51–06:33)

• Definition and functions of BMR.
• Factors influencing BMR and its predictability.
• Role of BMR in weight loss and energy balance.

Thermic Effect of Food (TEF) (06:33–08:34)

• Explanation of TEF and its relation to macronutrients.
• Limitations of focusing on TEF for weight loss.

Exercise Activity Thermogenesis (EAT) (08:34–11:52)

• Role of exercise in energy expenditure and weight loss.
• Limitations of exercise alone for weight loss.
• Broader benefits of exercise beyond calorie burning.

Non-Exercise Activity Thermogenesis (NEAT) (11:52–19:40)

• Importance and definition of NEAT.
• Impact of lifestyle and environment on NEAT.
• Studies highlighting the role of NEAT in weight gain and loss.

Summary and Closing Thoughts (19:57–21:21)

• Recap of the four components of TDEE.
• Final reflections on energy balance and preparation for the next episode.

For more information, stop by macrosinc.net and even join our free group on Facebook!