Up to 70% of all calories/energy you consume will be burned by doing absolutely nothing this is your BMR (basal metabolic rate)
Up to 10% of all calories/energy will be burned through exercise such as gym training, sport, classes, etc. this is called EAT (exercise activity thermogenesis)
Up to 5-10% of all calories/energy will be burned through the process of digesting food. This is called TEF (thermogenic effect of food) With protein being on the high end and fat being very low, this is partly why protein is recommended when losing fat.
Up to 15% of all calories/energy will be burned through all other activities such as walking, standing, fidgeting, laughing, and talking, you get the point. This is called NEAT (non-exercise activity thermogenesis)
How can we put this into practice?
Start a resistance training program to build muscle. This will improve your BMR & EAT metabolic rate
Tip: Start with 3 x 45-minute resistance-based sessions per week hitting the 7-10 RPE in intensity
Eat healthy nutritious whole foods with protein-rich foods such as beans, lentils, tofu, and seitan, and avoid GMO foods as these can affect your metabolism and Thyroid health.
Choose movement over being stationary... Take the stairs, stand up more often, and go for walks to the shops instead of driving. This will improve your NEAT metabolic rate.