Nathan Green PT

What is TDEE?
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And how can it help you?
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Well TDEE stands for Total Daily Energy Expenditure. In short it’s the how your body burns energy(calories) throughout the day.
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There are 4 ways your body uses energy…
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• BMR - This stands for Basal Metabolic Rate. The majority of your daily energy is used here. Around 60-70%. This is the amount of energy needed to sustain life. That 60-70% is used to keep all your vital organs operating. People with more muscle mass have a higher BMR due to muscle burning more energy at rest.
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• NEAT - NEAT stands for Non-exercise activity thermogenesis. Put simply, this is the amount of energy used to just go about your daily business I.e walking upstairs at work, using a pen, typing a text, etc. Just doing everyday things.
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• TEF - Thermic Effect of Feeding. Here is the amount of energy used to chew and digest your food. It may seem slightly counterproductive but eating requires energy.
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• EAT -Finally we have Exercise Activity Thermogenesis. EAT is planned, repetitive, exercise with improving health being the goal I.e playing a sport, going to the gym, etc.
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How can this help you towards hitting your goals?
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NEAT can be used to create a calorie deficit. So if your goal is to lose weight, increasing your NEAT could put you into a calorie deficit which will help you lose weight.
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EAT only uses 10% of your daily energy expenditure maximum. With the general population we probably use about 5% of our energy exercising. So when it comes to your goals, whether it be weight loss, increase strength/size, muscular endurance, etc, that you should focus on the exercise your doing not how many calories your burning. You burn more calories outside of planned exercise.
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🚨NOW TAKING ON NEW CLIENTS!!🚨
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It’s with great pleasure and a lot of excitement that I can say I am now a Personal Trainer
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So If your looking to:-
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•start in the gym
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•build/increase strength & size
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•lose weight
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•increase your overall health
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•build/increase endurance
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Then drop me a DM or an Email.
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The photo on the left is a young Natman in 2009. Believe it’s or not I had actually started the gym at this point! I weighed roughly 10st at that point, I worked at the Ramada hotel in leicester city centre. I drank every night. I knew absolutely nothing about training and diets!

Fast forward to the photo on the left to a 30 year old Natman. I’ve been a qualified personal trainer since 2017. I’ve moved to Cornwall for the woman I’m going to marry. We have got a cute dog together and bought our family home recently.

In between that time I’ve struggled in both mental health and physical fitness. But I’ve also accomplished so much.

If there is one thing I could tell the Natman of 2009, it’s that everything that you are about to go through is worth it as it will make you the person you are today!

Everything will work out in the end. You’ve just got to keep moving.

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Now the gyms are open and lifters all over the country are flocking to throw some weights around, here are a few points to keep in mind!

Safe lifting boys and girls!

Don’t worry gents I’ve not forgotten about you!

Due to men naturally having more muscle and less body fat than the opposite s*x, the equation to finding out what your calories are obviously different!

So use the above method to find out what calories what you need to maintain your current body weight!

One of the biggest, if not the biggest part of achieving your goals is diet! It doesn’t matter if your looking to lose weight, gain weight or even maintain your weight, the amount of calories you consume is very important!
So above is a way for you to find out what your BMR is (the amount of calories you burn without doing anything) and then how to figure out how many calories you need to maintain your weight!