What Is (TEF) The Thermic Effect Of Food Explained - How Many Calories Burned During Digestion

In this video we discuss TEF, or the thermic effect of food, which is how many calories are used to digest certain types of foods, such as protein, carbohydrates and fats

Transcript/notes
The thermic effect of food, or TEF, is the energy used during the process of digestion, or the break down and absorption of foods eaten. For most people, this typically accounts for 10% of calories burned. Research suggests that the TEF for protein is the highest at between 20 to 30% of calories burned through processing, so if you eat 100 calories of protein, 20 to 30 calories will be used in digestion.

The TEF for carbohydrates is believed to be between 5 and 10%, depending on the types of carbs eaten, as simple, highly processed carbs are digested quickly.

And the TEF for fats is estimated at 0 to 3%. Fats contain 9 calories per gram, where as carbs and protein contain 4 calories per gram, so gram for gram, fats have more than double the energy, or calories than carbs or protein. Keep in mind that these are all estimates and can very greatly depending on the individual.

Chapters/Timestamps
0:00 What is (TEF) the thermic effect of food?
0:11 TEF for protein
0:25 TEF for carbohydrates
0:35 TEF for fats

[BOLBOLYT]

so if i wanna lean bulk, how do i maintain a 200-300 calorie surplus?

[chandamani]

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