The four contributors to daily energy out
Total daily energy expenditure (TDEE) is usually broken into four parts. Basal metabolic rate, the energy to keep a body running at rest, is the largest at roughly 60 to 70 percent. Non-exercise activity thermogenesis (NEAT), the movement of daily life, can range widely, often cited around 15 to 30 percent. Deliberate exercise (EEE) typically sits near 5 to 15 percent, and the thermic effect of food (TEF), the cost of digestion, is about 10 percent.
These ranges overlap and shift by individual. A very active manual worker can have NEAT rival or exceed their exercise burn, while a sedentary person's TDEE is dominated by BMR.
Which slices a person can actually move
BMR is largely set by body size, lean mass, age, and genetics, so it is hard to change quickly. The components most open to influence are activity-related: NEAT and deliberate exercise. This is why increasing daily movement, not just formal workouts, is often the practical lever on expenditure.
This is general educational information, not medical advice. Estimates of TDEE are approximations, and individual needs should be confirmed with a qualified professional where health decisions depend on them.