Vicky, your PlayerFirst nutritionist, breaks down the essentials of energy expenditure and guides you through calculating your ideal daily calorie intake.

She explains that energy expenditure is the total amount of energy—measured in calories—that your body uses each day to perform all activities. This includes everything from vital bodily functions like breathing and digestion, to physical activities like training, walking, and even fidgeting.

To help you understand your daily energy needs, Vicky introduces the three main components of energy expenditure:

1. Basal Metabolic Rate (BMR):
   This is the number of calories your body needs just to stay alive and maintain basic functions while at rest. It accounts for the largest portion of your daily energy use.
2. Physical Activity Level (PAL):
   These are the calories burned through movement—workouts, sports, walking to class, or even standing. Athletes and active individuals tend to have a significantly higher PAL.
3. Thermic Effect of Food (TEF):
   Your body actually burns calories to digest and process the food you eat—about 10% of your total intake.

Vicky walks you through calculating your Total Daily Energy Expenditure (TDEE)—the sum of all these components. She uses this to determine how many calories you should be consuming each day to meet your goals, whether it’s optimizing performance, gaining lean muscle, or improving recovery.

She tailors the advice to you, taking into account your training schedule, training intensity, recovery needs, and lifestyle. With Vicky’s guidance, you’re not just eating—you’re fueling smart to compete at your best.