Thermic Effect of Food Calculator
The thermic effect of food (TEF) is the energy expended by our bodies to digest, absorb, and metabolize nutrients from the foods we consume. This process contributes to our total daily energy expenditure and varies based on the macronutrient composition of the diet. Below is a table summarizing the thermic effect of different dietary macronutrient compositions:
| Diet Type | Macronutrient Mix (Carbs/Protein/Fat) | TEF (kCal/day) | TEF as % of Intake |
|---|---|---|---|
| High Carb | 60% / 25% / 15% | 278 | 11.13% |
| DASH Diet | 55% / 27% / 18% | 283 | 11.33% |
| Moderate Diet | 50% / 25% / 25% | 265 | 10.63% |
| Zone Diet | 40% / 30% / 30% | 281 | 11.25% |
| Low Carb | 30% / 40% / 30% | 325 | 13.00% |
| Keto Diet | 10% / 15% / 75% | 159 | 6.38% |
Key Points about TEF
- Protein has the highest thermic effect among macronutrients, requiring more energy for digestion compared to carbohydrates and fats234.
- Carbohydrates have a moderate thermic effect, with complex carbohydrates having a slightly higher impact due to their fiber content45.
- Fats have the lowest thermic effect, but healthy fats like those found in avocados and nuts can still be beneficial for overall health34.
- TEF accounts for approximately 10% of daily caloric intake in a balanced diet, though this can vary based on dietary composition15.
Understanding the thermic effect of food can help individuals optimize their diets for weight management and metabolic health by choosing foods that increase energy expenditure through digestion.