Thermic Effect of Food (TEF) Calculator
Calculate the thermic effect of food — the calories your body burns digesting protein, carbohydrate, fat and alcohol — from your daily macros, with a low–high range and TEF as a share of intake.
How it works
calories: protein × 4, carbohydrate × 4, fat × 9, alcohol × 7 · TEF = protein kcal × 25% + carbohydrate kcal × 7.5% + fat kcal × 1.5% + alcohol kcal × 20% (ranges 20–30%, 5–10%, 0–3%, 10–30%)
The thermic effect of food (diet-induced thermogenesis) is the energy used to digest, absorb and store nutrients, and it makes up roughly 10% of daily energy expenditure on a mixed diet. Protein costs by far the most to process, which is one reason high-protein diets help with satiety and weight loss; fat costs almost nothing. The calculator applies mid-range literature values to each macronutrient and shows the plausible low and high range.
Worked example
150 g protein (600 kcal), 250 g carbohydrate (1,000 kcal) and 70 g fat (630 kcal) = 2,230 kcal. TEF = 600 × 25% + 1,000 × 7.5% + 630 × 1.5% = 150 + 75 + 9 = 234 kcal/day, or 10.5% of intake (range 170–299 kcal).
Sources: Westerterp KR. Diet induced thermogenesis. Nutr Metab 2004
Frequently asked questions
How many calories does the thermic effect of food burn?
About 10% of what you eat on a typical mixed diet — 200–250 kcal for someone eating 2,200 kcal. High-protein diets push it toward 12–15%.
Which foods have the highest thermic effect?
Protein-rich foods (lean meat, fish, eggs, legumes, dairy) at 20–30% of their calories, followed by whole-food carbohydrates. Fats are lowest at 0–3%.
Does meal frequency change TEF?
No. TEF depends on the total amount and type of food, not on how many meals you split it into.
Is TEF already included in my TDEE?
Yes. Activity multipliers used for TDEE include an allowance for TEF, so do not add it a second time.
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This calculator gives an estimate for general fitness and education only. It is not a diagnosis — results from field tests and prediction equations can differ from laboratory measurements, so talk to a doctor or qualified exercise professional before acting on them.