Kaip apskaičiuoti Thermic Effect of Food
Kas yra 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.
Žingsnis po žingsnio vadovas
- 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
Įvestis
2,000 kcal diet: 30% protein, 50% carbs, 20% fat
Rezultatas
TEF ≈ 178 kcal/day (8.9% of intake)
High protein diets have largest thermic effect
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