Health calculator

Thermic Effect of Food Calculator

Estimate the thermic effect of food from protein, carbohydrate, fat, alcohol grams, and low, midpoint, or high TEF ranges.

FormulaTEF = protein calories x protein factor + carb calories x carb factor + fat calories x fat factor + alcohol calories x alcohol factor

Formula

Thermic effect of food estimate

TEF is approximate and varies by meal size, macronutrient mix, person, and measurement method.

TEF = protein calories x protein factor + carb calories x carb factor + fat calories x fat factor + alcohol calories x alcohol factor

30 g protein, 80 g carbs, and 20 g fat at midpoint factors gives about 57 kcal TEF.

SourcesThis calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.

Sources and assumptions

Source notes

This calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.

Effective year
Current rules
Last verified
2026-06-18

TEF is approximate and varies by meal size, macronutrient mix, person, and measurement method.

Official and reference sources

Assumptions

  • Protein, carbohydrate, fat, and alcohol are first converted to calories.
  • The typical midpoint uses protein 25%, carbohydrate 7.5%, fat 1.5%, and alcohol 20%.
  • Low and high modes expose the broad published TEF ranges rather than one exact value.

Not included

  • Measured post-meal energy expenditure, individual metabolic testing, mixed-meal timing effects, digestive conditions, medication effects, and weight-loss prescriptions.
FAQ6 common questions for this calculator.

FAQs

Which macro has the highest thermic effect?+

Protein generally has the highest thermic-effect range, while fat has the lowest range.

Why does the calculator have low and high modes?+

Published TEF values are ranges, so the calculator lets you compare conservative, midpoint, and higher estimates.

How does the Thermic Effect of Food Calculator calculate the result?+

For the Thermic Effect of Food Calculator, it uses the Thermic effect of food estimate: TEF = protein calories x protein factor + carb calories x carb factor + fat calories x fat factor + alcohol calories x alcohol factor. 30 g protein, 80 g carbs, and 20 g fat at midpoint factors gives about 57 kcal TEF.

What information do I need to use the Thermic Effect of Food Calculator?+

For the Thermic Effect of Food Calculator, enter protein, carbohydrate, fat, alcohol grams, and low, midpoint, or high TEF ranges. Keep the units consistent with the calculator fields and compare your setup with the worked example on the page.

How accurate is the Thermic Effect of Food Calculator?+

Thermic Effect of Food Calculator is only as accurate as the protein, carbohydrate, fat, alcohol grams, and low, midpoint, or high TEF ranges entered. It applies the Thermic effect of food estimate shown on this page, then rounds for readability. Treat the output as screening guidance rather than a diagnosis.

What should I check before using the Thermic Effect of Food Calculator result?+

For the Thermic Effect of Food Calculator, check protein, carbohydrate, fat, alcohol grams, and low, midpoint, or high TEF ranges, unit choices, and whether the calculator's assumptions fit the person being assessed. Use the result as screening or planning context, not as a diagnosis.

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Health guide

How to use the Thermic Effect of Food Calculator

Estimate the thermic effect of food from protein, carbohydrate, fat, alcohol grams, and low, midpoint, or high TEF ranges. The page also explains the thermic effect of food estimate and shows a practical example: 30 g protein, 80 g carbs, and 20 g fat at midpoint factors gives about 57 kcal TEF.

  1. 1

    Enter your details

    Enter protein, carbohydrate, fat, alcohol grams, and low, midpoint, or high TEF ranges, then complete any other fields shown in the calculator.

  2. 2

    Check the calculation

    Review the result alongside the thermic effect of food estimate: TEF = protein calories x protein factor + carb calories x carb factor + fat calories x fat factor + alcohol calories x alcohol factor.

  3. 3

    Compare scenarios

    Change one or more inputs to see how they affect the thermic Effect of Food Calculator result before you use the estimate.