TEF (Thermic Effect of Food)
What is TEF (Thermic Effect of Food)?
Thermic Effect of Food (TEF)</strong> is the energy expended to digest, absorb, and metabolize nutrients.
Why it matters
TEF is a small but real part of daily calorie burn and varies by macronutrient mix.
How it works
Protein has the highest TEF (~20-30%), carbs moderate (~5-10%), fat lowest (~0-3%). Higher protein slightly increases daily burn.
Examples
- Eating 100g protein burns ~20-30 kcal in digestion.
- A high-protein meal (50g protein) raises TEF by 50-75 kcal.
- Mixed meals have 10-15% TEF; pure fat has 3%.
- Frequent small meals may increase total TEF.
- Alcohol has high TEF but negative health effects.
Common mistakes
- Overestimating TEF's impact on weight loss
- Ignoring overall calorie balance
- Focusing on TEF over nutrient quality
- Assuming all foods have equal TEF
- Using TEF as excuse for overeating
FAQ
What is TEF?
Energy used to process food; part of TDEE.
How much is TEF?
10-15% of calories consumed.
Which macro has highest TEF?
Protein (20-30%).
Does TEF help weight loss?
Marginally; not a major factor.
Can I boost TEF?
Eat more protein and frequent meals.
Is TEF the same for everyone?
Similar, but varies by metabolism.
Does fiber affect TEF?
Slightly increases due to digestion.
What's TEF for alcohol?
High (20-30%), but not recommended.
How to calculate TEF?
Multiply calories by macro percentages.
Does age affect TEF?
Slightly decreases with age.
Is TEF important for athletes?
Yes, for fueling efficiency.
Can TEF be negative?
No, it's always positive.
Does cooking affect TEF?
Minimal impact.
How does TEF relate to BMR?
TEF is added to BMR for TDEE.