Key Takeaway: Digestion requires energy. Dietary protein burns 20–30% of its ingested calories simply being digested and assimilated, compared to just 5–10% for carbs and 0–3% for fats.
TEF by Macronutrient
| Macronutrient | Thermic Effect (TEF) | Net Calories Absorbed per 100 kcal |
|---|---|---|
| Protein | 20% – 30% | 70 – 80 kcal |
| Carbohydrates | 5% – 10% | 90 – 95 kcal |
| Dietary Fats | 0% – 3% | 97 – 100 kcal |
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Scientific References & Clinical Studies
- Diet induced thermogenesis — Nutr Metab, 2004
Related Nutrition Guides & Tools
High Protein Foods for Weight Loss: Satiety & Muscle
Nutrition • 7 min
CICO Diet Explained: The Science of Calories In vs. Calories Out
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Wissenschaftliche Referenzen & Studien
- Self-monitoring in weight loss: a systematic review — J Am Diet Assoc.
- Dietary energy density and behavioral compliance — Lancet Diabetes Endocrinol.