When people think about burning calories, they usually think of exercise. But your body also burns calories just by digesting food.
This is known as the Thermic Effect of Food, or TEF, and it is one of the most overlooked tools for supporting fat loss and keeping your metabolism active. Even better, not all foods are equal in this area. Some require much more energy to digest than others.
Here is what you need to know.
What is the Thermic Effect of Food?
TEF refers to the calories your body uses to chew, digest, absorb, and process food after you eat. On average, it makes up about ten percent of your total daily energy use.
The interesting part is that the exact amount of energy burned depends on what you eat.
TEF by Macronutrient
Protein: 20 to 30 percent
Protein has the highest thermic effect. Your body uses between twenty and thirty percent of the calories from protein just to digest it. For example, if you eat one hundred calories of chicken, your body may use up to thirty calories during digestion alone.
This is part of why high-protein diets are so effective for fat loss. Protein supports muscle, helps you stay full longer, and requires more energy to process.
Carbohydrates: 5 to 10 percent
Carbs have a moderate thermic effect. Your body uses around five to ten percent of the calories in carbs to digest them. Whole food sources like oats, quinoa, sweet potatoes, and fruit tend to require more energy than processed options like white bread or candy.
Fats: 0 to 3 percent
Fat has the lowest thermic effect. Your body only burns a small portion of fat calories during digestion, usually between zero and three percent. Healthy fats from foods like avocados, olive oil, and nuts are still important for your health, but they do not contribute much to calorie burn.
Why This Matters for Fat Loss
If you want to lose body fat, paying attention to TEF gives you a bit of an edge. Choosing meals that are higher in protein and made from whole, nutrient-dense foods means your body will naturally burn more calories during digestion. No gym required.
It is like getting a small metabolic boost several times a day just by making better food choices.
How to Maximize TEF with Food
- Include a good source of protein in every meal, like eggs, chicken, fish, beef, or Greek yogurt
- Choose whole carbs instead of processed ones
- Add plenty of fibrous vegetables, which are harder to digest and help keep you full
- Use healthy fats, but keep the portions in check
Final Thought
Your body is always doing work, even during meals. By choosing foods that demand more energy to digest, you can support fat loss and improve your metabolism without doing any extra workouts.
Pair this approach with regular strength training and enough recovery, and you will be well on your way to building a leaner, healthier body that lasts.