Calculate the energy cost of digesting and metabolizing your meals based on macronutrient composition.
TEF is the temporary increase in energy expenditure after eating, representing the metabolic cost of digesting, absorbing, and processing food. It typically accounts for 8-10% of total daily energy expenditure.
Protein requires significantly more energy to digest and metabolize compared to carbs and fats. This is due to the complex processes of deamination, gluconeogenesis, and protein synthesis, making protein thermogenically expensive.
Higher protein intake can increase your daily energy expenditure through TEF. However, TEF is just one component of metabolism - focus on overall calorie balance and sustainable eating patterns for long-term success.