Estimate how many calories your body burns digesting and processing the food you eat, broken down by macronutrient.
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The thermic effect of food (TEF), also called diet-induced thermogenesis (DIT), is the energy your body uses to digest, absorb, and metabolize the nutrients in your food. TEF typically accounts for about 10% of your total daily energy expenditure, though this varies based on your macronutrient composition.
TEF is one of three components that make up your Total Daily Energy Expenditure (TDEE):
Each macronutrient has a different thermic effect because they require different amounts of energy to process:
| Macronutrient | TEF Range | Value Used | Calories per Gram |
|---|---|---|---|
| Protein | 20–35% | 25% | 4 cal/g |
| Carbohydrates | 5–15% | 8% | 4 cal/g |
| Fat | 0–5% | 3% | 9 cal/g |
| Alcohol | 10–30% | 15% | 7 cal/g |
This is why high-protein diets are often recommended for weight loss — protein has the highest thermic effect, meaning you burn more calories just digesting it. Our Protein Intake Calculator can help you find your optimal daily protein target.
You can boost the calories burned through digestion by eating more protein, choosing whole unprocessed foods over refined ones, and spreading meals throughout the day. However, the effect is modest — TEF optimization alone won't make or break a diet. The bigger factors remain total calorie intake and activity level.
For a complete picture of your daily energy needs, combine TEF with your BMR and activity level using our TDEE Calculator. Understanding the relationship between TDEE and BMR helps you set accurate calorie targets.
Combine TEF with your BMR and activity level for a complete daily calorie estimate.
Calculate Your TDEE →Multiply the calories from each macronutrient by its TEF percentage: protein calories × 25%, carb calories × 8%, fat calories × 3%. Add them together for your total TEF. For example, 150g protein (600 cal × 25% = 150 cal TEF), 250g carbs (1000 cal × 8% = 80 cal TEF), 70g fat (630 cal × 3% = 19 cal TEF) = 249 calories burned through digestion.
Yes. Protein has the highest thermic effect at 20–35%, meaning your body uses 20–35% of protein's calories just to process it. This is one reason high-protein diets are effective for weight loss and preserving lean body mass.
No. TEF is already accounted for in most TDEE calculations. When you see a TDEE of 2,400 calories, that number already includes the ~240 calories your body burns digesting food. Don't subtract TEF separately.
TEF contributes modestly to weight loss. Switching to a higher protein intake can increase TEF by 50–100 calories per day. While that's meaningful over months, it's more effective to focus on total calorie intake, exercise, and your calorie deficit for weight loss.