NON EXERCISE ACTIVITY THERMOGENESIS means the calories we burn through movement outside of planned exercise. Any movement that is unplanned is NEAT - getting out of bed, walking to the kitchen to have breakfast, running for the bus, walking to the lift at work, shifting around in your seat, walking to grab lunch and everything in between.
EAT: EXERCISE ACTIVITY THERMOGENESIS If you choose to head out for a walk, run or do a weights workout, this counts as EAT. It’s simply any exercise that you have planned
TEF: THERMIC EFFECT OF FOOD This is the calories we burn through digesting food and absorbing the nutrients from food. Some foods require more energy to digest. Protein provides 4 calories per gram, and its TEF is 20–30%.Carbohydrate provides 4 calories per gram, and its TEF is 5–10%. Fat provides 9 calories per gram, and its TEF is 0–3%. So 100 calories of protein uses 20-30 cals of energy to digest it
BMR / RMR: BASAL/RESTING METABOLIC RATE This denotes the calories you burn at rest every day, Your BMR supports the daily functions your body must do simply to exist - brain and heart function for example. If you were to lay down all day, not move, eat or drink - you are still burning energy just to keep you alive.