Thermic Effect of Food (TEF)

In the first place, the Thermic Effect Of Food is the caloric cost of digesting and processing different macronutrients in your diet. The caloric cost of protein is different from that of carbohydrates and fats. Moreover, the amount of macro that we eat in a day gets digested in our body and for that digestion, some percentage of macros are burnt.

thermic effect of food – protein

As a matter of fact, 20-30% of protein calories are burnt digesting it. Many people think that if they intake 200 calories from protein, then their body will absorb a total of 200 calories.

For example, If you intake 200 calories from protein; 40-50 calories will burn to digest it.

thermic effect of food – carbohydrates

5-10% of carbohydrates calories are burnt digesting it. After all, the same is the case with carbohydrates. Therefore, the total calories consumed from carbohydrate is not fully absorbed by our body.
For example, If you intake 200 calories from carbohydrates; 10-20 calories will burn to digest it.

thermic effect of food – fats

Similarly, 0-3% of fat calories are burnt digesting it. Of course, we know that fat contains 9 calories per gram. But all 9 calories are not absorbed as some percentage burns just for digesting it.

For example, If you intake 200 calories from fats; 0-6 calories will burn to digest it.

The formula to calculate the Thermic Effect Of Food (TEF) is:

TEF = 10% OF BMR

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