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Termický efekt jedla

🔥Thermic Effect of Food (TEF)

What is Thermic Effect of Food?

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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.

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How to Thermic Effect of Food

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  1. 1Protein TEF: 20–30% of protein calories burned in digestion
  2. 2Carbohydrate TEF: 5–10%
  3. 3Fat TEF: 0–3%
  4. 4Total TEF = Σ(macronutrient calories × TEF rate)

Worked Examples

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Example 1
Given:2,000 kcal diet: 30% protein, 50% carbs, 20% fat
Výsledok:TEF ≈ 178 kcal/day (8.9% of intake)

High protein diets have largest thermic effect

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Did you know?

A high-protein meal causes a 30% increase in metabolic rate for several hours after eating — one reason why protein is particularly effective for weight management compared to isocaloric carbohydrate.

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Reviewed October 2026
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