This week on The One Percent, Chris and Kiley break down TDEE—Total Daily Energy Expenditure—and why understanding it is essential for reaching your health and fitness goals.

They kick things off with a What’s Hot and What’s Not segment on salt before diving into how the body actually burns calories and introducing the four key components of TDEE:

• BMR (Basal Metabolic Rate)

• NEAT (Non-Exercise Activity Thermogenesis)

• TEF (Thermic Effect of Feeding)

• Exercise Activity

By breaking down each part, Chris and Kiley show you how to better understand your metabolism, improve your nutrition, and make smarter choices for long-term progress.

To wrap up, they challenge you to track your food for one week so you can see your own TDEE in action.

🕒 Timestamps:

(00:28) What’s Hot and What’s Not segment on salt

(07:40) Understanding how the body burns calories

(11:32) Introducing TDEE, total daily energy expenditure

(12:40) Part 1: BMR, basal metabolic rate

(14:04) Part 2: NEAT, non-exercise activity thermogenesis

(15:06) Part 3: TEF, thermal effect of feeding

(16:49) Part 4: Exercise activity

(39:28) The 1% Challenge, track your food for 1 week

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