Overview
Some of the calories in the food you eat are used to digest, absorb, metabolize, and store the remaining food, and some are burned off as heat. This process is known under various names, notably diet-induced thermogenesis (DIT), specific dynamic action (SDA), and the thermic effect of food (TEF).[1][2]
The TEF represents about 10% of the caloric intake of healthy adults who eat a standard mixed-macronutrient diet,[3] but your actual number will depend on several factors, including your age and the meal timing, and macronutrient composition — carbs, fat, and protein — of your meal. The energy required to digest each macronutrient (its TEF) can be expressed as a percentage of the energy provided by the macronutrient:[4][5]
- Fat provides 9 calories per gram, and its TEF is 0–3%.
- Carbohydrate provides 4 calories per gram, and its TEF is 5–10%.
- Protein provides 4 calories per gram, and its TEF is 20–30%.
Resting metabolic rate (RMR) refers to the amount of energy used while the body is at rest. To put it another way, it’s how many calories your body would use if you were lying down all day. The TEF is related to this measure, as it refers to the increase in RMR after the consumption of food and accounts for about 10% of daily energy expenditure, as we noted above.
How is the TEF assessed?
There are several methods used for measuring the TEF, as seen in the table below. All come with varying degrees of complexity, cost, accuracy, and reliability. These measurements must be done in a laboratory or clinical setting with specialized equipment and trained technicians.
METHOD | COMPLEXITY | COST | MEASUREMENT TIME[BR](in hours) |
---|---|---|---|
Confinement system | High | Moderate/high | 1–48 |
Metabolic chamber | High | Moderate/high | 2–48 |
Respiratory chamber | High | Moderate/high | 1–100 |
Ventilated hood/canopy | Moderate | Low/moderate | 0.2–6 |
Isotope dilution | Low | High | 48–240 |
Adapted from Calcagno et al. J Am Coll Nutr. 2019.[6]
Examine Database: Thermic effect of food (TEF)
References
- ^Swaminathan R, King RF, Holmfield J, Siwek RA, Baker M, Wales JKThermic effect of feeding carbohydrate, fat, protein and mixed meal in lean and obese subjectsAm J Clin Nutr.(1985 Aug)
- ^Jequier EThermogenic responses induced by nutrients in man: their importance in energy balance regulationExperientia Suppl.(1983)
- ^de Jonge L, Bray GAThe thermic effect of food and obesity: a critical reviewObes Res.(1997 Nov)
- ^M S Westerterp-Plantenga, A Nieuwenhuizen, D Tomé, S Soenen, K R WesterterpDietary protein, weight loss, and weight maintenanceAnnu Rev Nutr.(2009)
- ^Tappy LThermic effect of food and sympathetic nervous system activity in humansReprod Nutr Dev.(1996)
- ^Manuel Calcagno, Hana Kahleova, Jihad Alwarith, Nora N Burgess, Rosendo A Flores, Melissa L Busta, Neal D BarnardThe Thermic Effect of Food: A ReviewJ Am Coll Nutr.(2019 Aug)
- ^J L Kinabo, J V DurninEffect of meal frequency on the thermic effect of food in womenEur J Clin Nutr.(1990 May)
- ^Astrid J Smeets, Margriet S Westerterp-PlantengaAcute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequencyBr J Nutr.(2008 Jun)
- ^Verboeket-van de Venne WP, Westerterp KRInfluence of the feeding frequency on nutrient utilization in man: consequences for energy metabolismEur J Clin Nutr.(1991 Mar)
- ^Christopher J Morris, Joanna I Garcia, Samantha Myers, Jessica N Yang, Noortje Trienekens, Frank A J L ScheerThe Human Circadian System Has a Dominating Role in Causing the Morning/Evening Difference in Diet-Induced ThermogenesisObesity (Silver Spring).(2015 Oct)
- ^S Bo, M Fadda, A Castiglione, G Ciccone, A De Francesco, D Fedele, A Guggino, M Parasiliti Caprino, S Ferrara, M Vezio Boggio, G Mengozzi, E Ghigo, M Maccario, F BroglioIs the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over studyInt J Obes (Lond).(2015 Dec)
- ^M Romon, J L Edme, C Boulenguez, J L Lescroart, P FrimatCircadian variation of diet-induced thermogenesisAm J Clin Nutr.(1993 Apr)
- ^Anne Raben, Lisa Agerholm-Larsen, Anne Flint, Jens J Holst, Arne AstrupMeals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intakeAm J Clin Nutr.(2003 Jan)
- ^V L Bowden, R G McMurrayEffects of training status on the metabolic responses to high carbohydrate and high fat mealsInt J Sport Nutr Exerc Metab.(2000 Mar)
- ^John P Thyfault, Scott R Richmond, Michael J Carper, Jeffrey A Potteiger, Matthew W HulverPostprandial metabolism in resistance-trained versus sedentary malesMed Sci Sports Exerc.(2004 Apr)
- ^Narumi Nagai, Naoki Sakane, Toshio MoritaniMetabolic responses to high-fat or low-fat meals and association with sympathetic nervous system activity in healthy young menJ Nutr Sci Vitaminol (Tokyo).(2005 Oct)
- ^Neal D Barnard, Anthony R Scialli, Gabrielle Turner-McGrievy, Amy J Lanou, Jolie GlassThe effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivityAm J Med.(2005 Sep)
- ^Sadie B Barr, Jonathan C WrightPostprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditureFood Nutr Res.(2010 Jul 2)
- ^Y Schutz, T Bessard, E JéquierDiet-induced thermogenesis measured over a whole day in obese and nonobese womenAm J Clin Nutr.(1984 Sep)
- ^E T Poehlman, C L Melby, S F BadylakRelation of age and physical exercise status on metabolic rate in younger and older healthy menJ Gerontol.(1991 Mar)
- ^S Du, T Rajjo, S Santosa, M D JensenThe thermic effect of food is reduced in older adultsHorm Metab Res.(2014 May)
- ^R S Schwartz, L F Jaeger, R C VeithThe thermic effect of feeding in older men: the importance of the sympathetic nervous systemMetabolism.(1990 Jul)
- ^Pamela Parker Jones, Rachael E Van Pelt, David G Johnson, Douglas R SealsRole of sympathetic neural activation in age- and habitual exercise-related differences in the thermic effect of foodJ Clin Endocrinol Metab.(2004 Oct)
Examine Database References
- Psyllium - Khossousi A, Binns CW, Dhaliwal SS, Pal SThe acute effects of psyllium on postprandial lipaemia and thermogenesis in overweight and obese menBr J Nutr.(2008 May)
- Ginger - Muhammad S Mansour, Yu-Ming Ni, Amy L Roberts, Michael Kelleman, Arindam Roychoudhury, Marie-Pierre St-OngeGinger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot studyMetabolism.(2012 Oct)
- Vegan Diet - Neal D Barnard, Anthony R Scialli, Gabrielle Turner-McGrievy, Amy J Lanou, Jolie GlassThe effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivityAm J Med.(2005 Sep)
- Vegan Diet - Hana Kahleova, Kitt Falk Petersen, Gerald I Shulman, Jihad Alwarith, Emilie Rembert, Andrea Tura, Martin Hill, Richard Holubkov, Neal D BarnardEffect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults: A Randomized Clinical TrialJAMA Netw Open.(2020 Nov 2)
- Green Tea Extract - Thielecke F, Rahn G, Böhnke J, Adams F, Birkenfeld AL, Jordan J, Boschmann MEpigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot studyEur J Clin Nutr.(2010 Jul)
- Medium-chain Triglycerides - A A Papamandjaris, M D White, P J JonesComponents of total energy expenditure in healthy young women are not affected after 14 days of feeding with medium-versus long-chain triglyceridesObes Res.(1999 May)