Unlock the power of TEF! Learn what the thermic effect of food is and how to leverage it for your fitness goals. Understand its impact on metabolism.

By Coach Voris, NASM-CPT · Nutrition · thermic effect of food, TEF, nutrition, metabolism, weight loss

The thermic effect of food (TEF) is the number of calories your body burns to digest, absorb, and metabolize the food you eat. Research shows that TEF can account for approximately 10% of your total daily energy expenditure. Understanding TEF can be a valuable tool in managing your weight and optimizing your metabolic health. The thermic effect of food (TEF) is the metabolic boost experienced after eating, representing the calories your body expends to process food. Protein has the highest TEF, followed by carbohydrates and fats, meaning a high-protein meal burns more calories during digestion than a meal of equal calories from fats or carbs. This effect is a component of your total daily energy expenditure. TEF, also known as diet-induced thermogenesis (DIT), is one of the three main components of total daily energy expenditure (TDEE), alongside resting metabolic rate (RMR) and the energy expended during physical activity. When you consume food, your body initiates a series of processes to break it down, transport nutrients, and store or utilize them. These processes require energy, and the energy expenditure associated with them is TEF. According to the National Academy of Sports…

The Thermic Effect of Food (TEF): What It Is & How to Use It