Over the last 30 years, I’ve helped actors prepare for movie roles, models get ready for shoots, and mothers of the bride who wanted to look and feel their best for the big day.
And I’m going to let you peek behind the curtain.
The “secret” isn’t a magic pill, a 3-day juice cleanse, or some mystery powder I sprinkle on their food. It’s something called Total Daily Energy Expenditure—TDEE for short.
Sounds boring, right? Like something you’d see buried in a nutrition textbook? Well, here’s the thing: if you understand it, you can completely transform how your body burns energy and stores fat. And if you master it, you can hit your goals without starving yourself or living on a treadmill.
When I take on a client, I don’t just throw a cookie-cutter workout at them. I have them fill out a detailed questionnaire—everything from grocery shopping habits to current exercise level, daily activities, whether they cook at home, if they play any sports, and even if they have a spouse or kids.
Why? Because your lifestyle is the blueprint. If I know your habits, I can predict outcomes and adjust the plan, so you actually stick to it.
And TDEE is the foundation. It’s made up of four parts: BMR, TEF, EAT, and NEAT. Let’s break those down—Coach Scott style.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns just to keep you alive—breathing, pumping blood, maintaining body temperature—before you’ve even rolled out of bed.
We can calculate it with formulas, or you can get it measured in a body composition test. Here’s my secret tip: resistance training builds lean muscle mass, and lean muscle mass increases your BMR. That means you’re burning more calories while you sleep.
Yes, lifting weights is basically hacking your metabolism. And if you increase bone density along the way, you’re bulletproofing your body for the long run.
Thermic Effect of Food is how many calories your body burns digesting and processing food. Protein takes the most energy to break down, so eating more high-quality protein literally makes your body work harder and burn more.
I also love adding cultured vegetables—fermented foods like sauerkraut and kimchi—which are great for your gut and add an extra metabolic edge.
Exercise Activity Thermogenesis is what most people think of when they hear “burn calories”—your gym workouts, your runs, your cycling classes.
I start all my clients with a baseline of walking 3 miles a day. Then I stack on other training throughout the week:
- LISS (Low Intensity Steady State cardio)
- HIIT (High Intensity Interval Training)
- Resistance training broken into: SAQ (speed, agility, quickness), power, strength, injury-prevention prehab, mobility, and flexibility work.
Non-Exercise Activity Thermogenesis is my favorite—and the one most people overlook. This is all the movement you do that’s not structured exercise: walking to the store, standing while you talk on the phone, doing chores, even fidgeting in your chair.
True story: my mom used to tell me, “Scotty, stop jiggling your leg,” and my teachers complained I couldn’t sit still. Turns out, that restless energy was burning calories all day long.
Here’s how to boost your NEAT without changing your life:
- Park farther away and walk.
- Take the stairs instead of the elevator.
- Vacuum or mop the floors yourself.
- Hand wash your car.
- Stand up every 20 minutes and do 20 bodyweight squats.
When you understand and control all four factors of TDEE, weight loss becomes predictable. And predictable means repeatable.
That’s what I’ve been doing for decades—using this system to transform people’s lives. Whether you’re an actor, a model, a mom, or just someone tired of spinning their wheels, these principles work.
You can use them today, right now, and start making changes without feeling deprived.
I’ve spent over 30 years building these tools and tricks, and they’ve worked for clients in every walk of life. If you’re ready to work smarter, not just harder, you can get results you didn’t think were possible. And I promise—we’ll have some laughs along the way. Contact me at fasteatlive.com or 425.892.4999.
Now… stop reading and go take the stairs.
Editorial comments expressed in this column are the sole opinion of the writer. Always consult a physician before starting an exercise or diet regime.
