Як розрахувати Thermic Effect of Food
Що таке 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.
Покрокова інструкція
- 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)
Розв'язані приклади
Введення
2,000 kcal diet: 30% protein, 50% carbs, 20% fat
Результат
TEF ≈ 178 kcal/day (8.9% of intake)
High protein diets have largest thermic effect
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