How do physical activity levels change total daily energy expenditure?

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USDA MyPlate dietary guidelines — human nutrition MyPlate, a revised set of dietary guidelines introduced by the U.S. Department of Agriculture (USDA) in 2011, divides the four basic food groups (fruits, grains, protein, and vegetables) into sections on a plate, the size of each section representing the relative dietary proportions of each food group. The small blue circle shown at the upper right illustrates the inclusion and recommended proportion of dairy products in the diet.

Physical activity is the most variable component of total daily energy expenditure, typically accounting for 20 to 40 percent of the total energy used by the body. This category encompasses both voluntary exercise and involuntary movements, such as maintaining posture, shivering, and fidgeting.1

The impact of activity on energy expenditure is significant: while resting may require approximately 1 kilocalorie per minute, strenuous work can demand up to 10 times that amount. Consequently, an individual's total daily energy expenditure fluctuates based on their activity level. For example, a person with a resting energy expenditure (REE) of 1,750 kilocalories might expend 2,400 kilocalories on a very sedentary day, but up to 4,000 kilocalories on a very active day.1

The energy cost of specific tasks is often measured as a multiple of the REE. Activities range from "very light" (e.g., typing or driving), which utilize roughly 1.5 times the REE, to "heavy" activities (e.g., soccer or climbing), which can utilize 7 times the REE. Ultimately, higher levels of physical activity directly increase the total energy the body must provide to meet its physiological demands.1