How to Calculate Thermic Effect of Food
What is Thermic Effect of Food?
The thermic effect of food (TEF) is the energy expended digesting, absorbing, and metabolising nutrients. Protein has the highest TEF (20–30%); carbohydrates moderate (5–10%); fat lowest (0–3%). TEF accounts for roughly 10% of total daily energy expenditure.
Step-by-Step Guide
- 1Protein TEF: 20–30% of protein calories burned in digestion
- 2Carbohydrate TEF: 5–10%
- 3Fat TEF: 0–3%
- 4Total TEF = Σ(macronutrient calories × TEF rate)
Worked Examples
Input
2,000 kcal diet: 30% protein, 50% carbs, 20% fat
Result
TEF ≈ 178 kcal/day (8.9% of intake)
High protein diets have largest thermic effect
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