What is a thermic effect of food?

November 20, 2025 •

2 min read

The thermic effect of food, or TEF, is responsible for approximately 10% of the total calories burned by healthy adults each day. Also known as diet-induced thermogenesis, it refers to the energy expenditure involved in the digestion, absorption, and storage of the food you consume.

Quick Summary

The thermic effect of food is the energy your body uses to process nutrients, influencing daily calorie expenditure and weight management. It varies depending on the macronutrient composition of meals, with protein requiring significantly more energy to process than carbohydrates and fats. Understanding this effect can inform healthier dietary choices.

Key Points

Definition: The thermic effect of food (TEF) is the energy your body expends to digest, absorb, and metabolize the nutrients from food and drink.
Macronutrient Hierarchy: Protein has the highest TEF (20–30%), followed by carbohydrates (5–10%), and fat has the lowest (0–3%).
Metabolism and Energy: TEF accounts for approximately 10% of your total daily energy expenditure for a healthy adult on a mixed diet.
Weight Management: Consuming high-TEF foods, especially lean protein, can slightly increase your overall calorie burn and promote satiety.
Food Quality Matters: Whole, unprocessed foods typically have a higher TEF than highly processed foods, as they require more digestive effort.
Cumulative Effect: While the effect of a single meal is small, consistently incorporating high-TEF foods can contribute to long-term weight management goals.
Overall Context: TEF is most effective as part of a balanced diet and regular exercise routine, and should not be relied upon as a standalone weight loss strategy.

Unpacking the thermic effect of food

When you eat, your body expends energy to process that food. This energy expenditure is known as the thermic effect of food (TEF). It is a key component of your daily energy expenditure, alongside your basal metabolic rate (BMR) and physical activity. The energy is used to break down, absorb, and metabolize food and drinks, generating heat and using up calories.

The impact of TEF depends significantly on the type of food consumed, particularly the macronutrient composition. Understanding these differences can aid in making more informed dietary choices.

Macronutrients and their thermic effect

The thermic effect of food varies based on the macronutrient composition. Not all calories are created equal in terms of the energy required to process them.

Protein: Protein has the highest TEF, requiring 20–30% of its usable energy for digestion and metabolism.
Carbohydrates: The TEF for carbohydrates is typically 5–10%. Complex carbohydrates require more energy than simple sugars.
Fat: Fat has the lowest TEF, ranging from 0–3%.

Factors that influence TEF

Beyond macronutrient content, factors like meal size, food processing, and exercise can affect TEF. Individual variations such as age, genetics, and body composition also play a role.

High vs. Low Thermic Effect: The Breakdown


Feature	High Thermic Effect Foods	Low Thermic Effect Foods
Macronutrient	Protein	Fat
Processing	Whole, unprocessed	Highly processed and refined
Energy Expended	More calories burned during digestion	Fewer calories burned during digestion
Satiety Level	High (feeling of fullness)	Low (less satiating)
Examples	Lean meats, eggs, broccoli, whole grains	Chips, candy, cookies, sugary drinks

Practical applications of TEF

Choosing foods with a higher TEF can cumulatively benefit weight management. Prioritizing foods like lean protein sources, fibrous vegetables, and whole grains, which require more energy to digest, can support metabolism and satiety. Some spices, like chili peppers and ginger, may also temporarily boost thermogenesis.

TEF should be part of a balanced diet and consistent exercise routine. Focusing solely on TEF is not a standalone weight loss strategy. Prioritizing whole, unprocessed foods is key for long-term health and weight management.

Conclusion: The science of eating to burn

The thermic effect of food is the energy your body uses for digestion and processing. Understanding how different macronutrients and food types influence TEF can help make dietary choices that support your metabolism. Protein has the highest thermogenic effect. A balanced diet rich in whole, unprocessed foods and fiber is an effective approach. TEF contributes to overall energy expenditure and supports weight management when combined with exercise and mindful eating.

For more in-depth information, authoritative sources like the {Link: National Center for Biotechnology Information https://www.ncbi.nlm.nih.gov/books/NBK563290/} offer detailed scientific context on factors influencing metabolism.

Frequently Asked Questions

Yes, spicy foods containing capsaicin, such as chili peppers and cayenne, can temporarily boost your metabolic rate and increase calorie burning, contributing to a slightly higher thermic effect.

No, the total TEF over a 24-hour period is more dependent on the total calories and macronutrient composition rather than meal frequency. A larger meal may result in a higher, albeit temporary, TEF than several smaller meals of the same total calories.

No, the concept of 'negative-calorie' foods like celery is a myth. While some low-calorie, high-fiber foods require more energy to digest, their thermic effect is not high enough to cause a negative calorie balance.

Protein helps with weight loss because it has the highest thermic effect, meaning your body burns more calories processing it. It also increases satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.

Studies suggest that the thermic effect of food may decrease with age, along with your basal metabolic rate. This is one reason why maintaining a healthy diet and lifestyle becomes even more important as you get older.

Yes, body composition can influence TEF. Individuals with more lean muscle mass often have a higher metabolism and may experience a slightly higher thermic effect of food.

Regular exercise, particularly resistance training and high-intensity interval training (HIIT), can increase your overall metabolic rate. This can lead to a greater thermic effect of food, as your body is more metabolically active.