Health & Fitness
Thermic Effect of Food Calculator
Estimate calories burned digesting protein, carbohydrate and fat across the day.
Preparing your result…
What this calculator does
Calculates Thermic Effect of Food Calculator using the formula verified against the cited source.
What your result means
An estimate from the inputs you enter, within the scope stated below — not advice.
Formula
Illustrative TEF = 0.25 × protein kcal + 0.08 × carbohydrate kcal + 0.02 × fat kcal (protein and carbs × 4 kcal/g, fat × 9 kcal/g)
The step-by-step working for your own numbers appears with the result above and in the PDF report.
Frequently asked questions
Symbols and assumptions
- Inputs
- The values entered in the fields above
- • Illustrative macro-weighted TEF scenario=0.25×protein kcal+0.08×carbohydrate kcal+0.02×fat kcal. If inputs are grams, convert protein/carbs×4 and fat×9 first. These coefficients are assumed representative fractions, not individual measurements.
Sources and review
Reviewed 2026-10-18 · Next review 2027-04-18
- • Research shows meal composition, energy and person affect TEF; it does not establish the three constants as exact. Identify grams versus kcal. Do not add TEF again to a TDEE estimate whose activity multiplier already includes it.
Important limitation
This is an educational estimate based only on the values and formula shown. Verify current rates, rules, units, and professional standards before relying on the result. It is not personalized financial or investment advice.
Quick reference
| Scenario | Protein (g) | Carbohydrate (g) | Fat (g) | Illustrative thermic effect of food |
|---|---|---|---|---|
| Worked example | 120 | 250 | 70 | 212.6 kcal/day |
| Half the amounts | 60 | 125 | 35 | 106.3 kcal/day |
| Double the amounts | 240 | 500 | 140 | 425.2 kcal/day |
Need the full picture? Get the detailed PDF report with charts, tables, formulas and working steps.
Reviewed 2026-10-18 · Next review 2027-04-18
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