When it comes to burning calories, most people think about exercise. But did you know your body actually burns calories just by digesting food?
This is called the Thermic Effect of Food (TEF)—and it's one of the most underrated tools for supporting fat loss and boosting your metabolism. Even better? Not all foods are created equal. Some require way more energy to digest than others.
Let’s break it down.
What is the Thermic Effect of Food?
The Thermic Effect of Food (TEF) refers to the energy your body uses to chew, digest, absorb, and store nutrients after you eat. On average, TEF accounts for about 10% of your daily calorie burn.
But here’s the cool part: the amount of energy your body uses depends on what you eat.
Here’s How TEF Breaks Down by Macronutrient:
🥩 Protein: 20–30% TEF
Protein is the king when it comes to calorie-burning potential. Your body uses 20 to 30% of the calories in protein just to digest it. That means if you eat 100 calories of chicken, your body burns up to 30 calories just breaking it down.
This is one of the reasons high-protein diets are so effective for fat loss—they support muscle, keep you fuller longer, and have a higher metabolic cost.
🍚 Carbohydrates: 5–10% TEF
Carbs have a moderate thermic effect. Your body uses around 5 to 10% of the calories in carbs for digestion. Whole food sources (like oats, quinoa, sweet potatoes, and fruit) have a higher TEF than processed carbs like white bread or sugary snacks.
🥑 Fats: 0–3% TEF
Fat has the lowest thermic effect. Your body only burns about 0 to 3% of fat calories during digestion. While healthy fats (like those from avocados, nuts, and olive oil) are important for hormone production and joint health, they don’t contribute much to calorie burning.
Why This Matters for Weight Loss
If you're trying to lose fat, understanding TEF gives you a powerful edge. Eating more protein-rich, whole foods means you’re naturally burning more calories just by digesting your meals—without even lifting a weight.
It’s like giving your metabolism a little boost multiple times a day.
Maximize TEF with Smart Eating:
- Prioritize protein in every meal (eggs, beef, chicken, fish, greek yogurt, etc.)
- Choose whole, minimally processed carbs
- Add fibrous veggies to your plate—they take longer to digest and aid fullness
- Don’t fear healthy fats, but keep portions balanced
Final Thought
Your body is always working—even when you're eating. By choosing foods that naturally burn more calories through digestion, you create a more efficient fat-burning machine without doing a single extra workout.
Combine this strategy with strength training and solid recovery, and you’ve got a long-term recipe for a leaner, stronger, and healthier body.