Kuinka laskea Thermic Effect of Food
Mikä on Thermic Effect of Food?
The thermic effect of food (TEF) is the energy expended digesting, absorbing, and metabolising nutrients. Protein has the highest TEF (20–30%); carbohydrates moderate (5–10%); fat lowest (0–3%). TEF accounts for roughly 10% of total daily energy expenditure.
Vaiheittainen opas
- 1Protein TEF: 20–30% of protein calories burned in digestion
- 2Carbohydrate TEF: 5–10%
- 3Fat TEF: 0–3%
- 4Total TEF = Σ(macronutrient calories × TEF rate)
Ratkaistut esimerkit
Syöte
2,000 kcal diet: 30% protein, 50% carbs, 20% fat
Tulos
TEF ≈ 178 kcal/day (8.9% of intake)
High protein diets have largest thermic effect
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