Even at rest, the body needs energy to keep all its systems functioning correctly, such as:

• Breathing

• Keeping the heart beating to circulate blood

• Growing and repairing cells

• Adjusting hormone levels

The body’s BMR accounts for the largest amount of energy expended daily (50 to 80% of your daily energy use).

Your body uses energy to:

• Digest the foods and drinks you consume

• Absorb, transport, and store these nutrients.

Thermogenesis accounts for about 5 to 10% of your energy use.

This is the energy used by physical movement and it varies the most depending on how much energy you use each day. Physical activity includes:

• Planned exercise (like going for a run or playing a sport)

• All incidental activity (such as hanging out the washing, playing with the dog, or even fidgeting)

Based on a moderately active person (30 to 45 minutes of moderate-intensity physical activity per day) this component contributes to 20% of your daily energy use.

Your Basal Metabolic Rate (BMR) rises after you eat because you use energy to eat, digest, and metabolize the food you have just eaten. This is called the Thermic Effect of Food or diet-induced thermogenesis.

The rise occurs soon after you start eating and peaks 2 to 3 hours later.

This rise in BMR can range between 2% and 30%, depending on the size of the meal and the types of foods eaten.

Different foods raise BMR by differing amounts. For example

• Fats raise the BMR 0 to 5%

• Carbohydrates raise the BMR by 5 to 10%

• Proteins raise the BMR by 20 to 30%

THE LOOPHOLE: Hot, spicy foods (for example, foods containing chili, horseradish, and mustard) can have a significant thermic effect.

zuBURN leverages the Thermic Effect of Food to help you burn additional calories every day.*