Free TEF Calculator
Calculate the Thermic Effect of Food — how many calories your body burns digesting protein, carbs, and fat each day.
Daily Macronutrient Intake
What Is the Thermic Effect of Food (TEF)?
The Thermic Effect of Food (TEF), also called diet-induced thermogenesis, is the energy your body uses to digest, absorb, and metabolise the food you eat. TEF typically accounts for about 10% of total daily energy expenditure.
| Macronutrient | TEF Range | Midpoint Used |
|---|---|---|
| Protein | 20-30% | 25% |
| Carbohydrates | 5-10% | 7.5% |
| Fat | 0-3% | 1.5% |
Why Protein Has the Highest TEF
Protein requires significantly more energy to digest than carbs or fat. This is one reason high-protein diets can support weight loss — your body burns more calories just processing the protein you eat.