Thermic Effect of Food (TEF) Calculator
Understanding the Thermic Effect of Food (TEF)
The Thermic Effect of Food (TEF), also known as specific dynamic action (SDA) or diet-induced thermogenesis (DIT), is the amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage.
When you eat, your body must expend energy to digest, absorb, transport, and store the nutrients. Not all calories are created equal in this regard; different macronutrients require different amounts of energy to process.
How TEF is Calculated
The calculation is based on the metabolic cost of each macronutrient. While individual metabolism varies, science generally recognizes the following ranges:
- Protein: 20% to 30% of energy content is burned during processing.
- Carbohydrates: 5% to 10% of energy content is burned during processing.
- Fats: 0% to 3% of energy content is burned during processing.
Our calculator uses the mid-point averages (Protein: 25%, Carbs: 7.5%, Fats: 1.5%) to provide a realistic estimate of your daily diet-induced energy expenditure.
Real-World Example
Imagine two different 2,000 calorie diets:
| Diet Type | Breakdown | Est. TEF Burn |
|---|---|---|
| High Protein | 200g P, 150g C, 67g F | 180 kcal |
| High Fat | 100g P, 100g C, 133g F | 148 kcal |
As shown above, the high-protein diet results in a higher metabolic "burn" simply by changing the composition of the nutrients, even if the total calories remain identical.
Why TEF Matters for Weight Loss
By increasing your TEF, you effectively increase your total daily energy expenditure (TDEE) without increasing your physical activity. This is why high-protein diets are often recommended for fat loss; they keep you satiated longer and require more energy for the body to utilize.