Understand what moves the scale. Then stop guessing.
The T.E.F. Playbook puts baseline metabolism, daily movement, planned exercise, and food processing on one page, then shows you what to review first.
The T.E.F. Method
Daily energy system
4 parts
BMRBaseline
NEATDaily movement
EATTraining
TEFFood processing
Thermogenic Efficiency Formula
Four parts. One honest look at the week.
Learn what each part does, what can move it, and what deserves a closer look before you change calories or add more exercise.
- BMR: the energy required to keep your body functioning.
- NEAT: the movement you do outside formal exercise.
- EAT: the energy used during planned exercise and training.
- TEF: the energy used to digest, absorb, and process food.
Start with the four-system map, then use the 7-day audit to compare the plan with what you actually do.
Get the Playbook
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