The Minimal Impact of Chewing on Daily Calorie Burn
While chewing is a constant and often subconscious part of our daily routine, it does not contribute significantly to our total daily energy expenditure. The idea that chewing alone can burn a substantial number of calories is a misconception. Studies measuring the metabolic rate of individuals chewing tasteless gum have found a very modest increase in calorie burn. For example, one study found that participants chewing gum experienced an increase in energy expenditure of about 11 calories per hour. This rate is significantly lower than most other physical activities and does not constitute a meaningful strategy for calorie burning on its own.
The Relationship Between Chewing and Diet-Induced Thermogenesis
Beyond the physical act of chewing, there is a small increase in calorie expenditure associated with digestion, known as diet-induced thermogenesis (DIT). DIT accounts for approximately 10% of the total calories you consume and is influenced by the type of food you eat and how thoroughly you process it. By chewing more slowly and thoroughly, you may slightly increase DIT. Some research has shown that chewing food for a longer duration, rather than swallowing quickly, can increase the metabolic rate during digestion. For instance, an older study demonstrated that chewing until no lumps remain could increase the calories burned during digestion by about 10 extra calories for a 300-calorie meal. However, this is still a minor contribution to your total daily energy expenditure.
Comparing Chewing Calorie Burn: Gum vs. Food
Chewing gum is often cited as a way to burn calories, and research does indicate it can burn a small amount, similar to chewing food. However, the calorie-burning effect is still minimal and not a viable weight-loss strategy on its own. While chewing gum might help curb cravings and reduce overall calorie intake by keeping your mouth occupied, relying on it for significant calorie burn is unrealistic. It's the overall impact on appetite and mindful eating habits that offer more value.
| Activity | Calories Burned per Hour (Approx.) | Notes |
|---|---|---|
| Chewing Food | 11-15 calories | Varies slightly based on food hardness and chewing intensity. |
| Chewing Gum | 11-15 calories | Chewing stiffer gum may slightly increase this. |
| Fidgeting | Up to 300 calories per day | Involves small, continuous body movements. |
| Standing at a Desk | Up to 100 extra calories per day | Compared to sitting for the same period. |
| Chopping/Sautéing (Cooking) | 102 calories in 45 minutes | A more significant energy expenditure than chewing alone. |
The Greater Benefits of Thorough Chewing
Though the calorie burn is low, the practice of chewing food thoroughly has significant benefits for digestion, nutrient absorption, and weight management. These advantages are far more impactful than the negligible calorie expenditure itself.
- Enhanced Digestion: The digestive process begins in the mouth, where chewing mechanically breaks down food into smaller particles. This increases the surface area, making it easier for digestive enzymes to work efficiently in the stomach and intestines. This reduces the workload on the digestive tract and can help prevent issues like bloating and indigestion.
- Improved Nutrient Absorption: When food is chewed well, your body can extract and absorb nutrients more effectively. This is particularly true for nutrient-dense foods, where the bioavailability of nutrients increases with proper breakdown.
- Appetite Regulation and Satiety: Chewing slowly gives your brain time to register that you are full. The gut-brain connection relies on these slower signals, helping you feel satisfied and preventing overeating. This mindful eating approach is a powerful tool for weight management.
- Saliva Production: Chewing stimulates the production of saliva, which contains important digestive enzymes and helps to lubricate food for easier swallowing. Saliva also has protective properties for oral health.
The Bigger Picture: NEAT and Metabolism
The small energy expenditure from chewing is part of a larger category known as Non-Exercise Activity Thermogenesis (NEAT), which includes all the calories burned from activities that are not formal exercise, such as walking, fidgeting, and standing. While the calorie burn from any single NEAT activity like chewing is minimal, the cumulative effect of these small movements throughout the day can add up. However, the most significant metabolic gains come from a combination of regular exercise and dietary changes, not from trying to maximize chewing.
Conclusion: Focus on Function, Not Calorie Burn
The answer to "How many calories do I burn by chewing?" is not many, and focusing on it as a weight-loss strategy is misdirected. The true value of chewing lies in its role in proper digestion, enhanced nutrient absorption, and mindful eating habits that promote long-term weight management and better overall health. Instead of obsessing over the minimal calories burned, it is far more productive to focus on the qualitative aspects of chewing: slowing down, savoring your food, and allowing your body to properly process and absorb the nutrition it needs. This simple practice offers a wealth of benefits that far outweigh the insignificant caloric expenditure.
Visit the Mayo Clinic for more on metabolism and how you burn calories
