TEF (Efeito térmico)

The Thermic Effect of Food (TEF) calculation estimates the energy your body uses to digest, absorb, and metabolize nutrients. It considers average energy expenditure percentages for macronutrients: carbohydrates (5-10%), proteins (20-30%), and fats (0-3%). The formula applied is: Carbs × 7.5% + Protein × 25% + Fat × 1.5%. This helps understand how much of the ingested calories are burned during digestion itself.

This tool is practical for those tracking daily energy expenditure, especially in weight management or fitness planning. For instance, higher protein intake increases TEF, as proteins demand more energy to process. TEF accounts for about 10% of total daily energy expenditure in average individuals.

Note that results are estimates and may vary based on food complexity, individual metabolism, and physical activity. Processed foods may show lower TEF compared to whole foods. Combine this with metrics like basal metabolic rate and physical activity for a holistic view.

TEF is one of three pillars of energy expenditure (along with basal metabolism and physical activity). For balanced diets, it aids in meal planning to optimize satiety and weight control, especially when paired with increased protein intake.