Use this calculator to quickly calculate the thermic result of food (TEF), a.k.a. thermic effect of feeding, a.k.a. diet-induced thermogenesis (DIT) for diets with different amounts of calories and a various macronutrient mix. Calculates TEF in kCal and also as percentage of TDEE/TEE based upon a specified mix of carbohydrates, fats and proteins.
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exactly how to usage the Thermic effect of Food calculator?
Using the calculator to calculation the thermic impact of food in kiloCalories and also kiloJoules and a percent of energy intake or full daily power expenditure (TDEE) is reasonably straightforward. Start by choosing how you desire to enter the macronutrient balance information: together percentages (e.g. 25%), proportions (e.g. 0.25) or in terms of number of kCal or kJ (e.g. 1,000 kCal, 4,184 kJ). Then go into the macro information for proteins, carbohydrates and fats.
If you press "calculate" at this point the tool will only output thermic result of food together a percent of total energy intake. You can choose to go into the full energy intake in kCal or kJ in i m sorry the TEF calculator will likewise output the thermic impact of food in kCal and kJ. If you additionally input the complete daily power expenditure it will certainly output TEF together a percent of TDEE together well.
What is Thermic impact of Food?
Feeding root cause a climb of metabolic rate because of the procedures of digestion, absorption, and also short-term storage of macronutrients. In other words, the takes power to process and keep energy. This is what is called the thermic result of food, a.k.a. The thermic impact of feeding or dietary induced thermogenesis. The state "thermic result of food" and also "thermic effect of feeding" space equivalent and both conveniently abbreviation to TEF. The other term, "diet-induced thermogenesis, is abbreviated as DIT.
Contrary to part statements, there shows up to it is in no significant difference in the thermic result of food bewteen lean and also obese human being consuming the exact same amount that calories v the same macronutrient composition. In fact, the effect increases linearly v caloric intake and is independent of leanness and also obesity <2>.
On the other hand, the TEF/DIT impact can be damaged down by nutrient kind as the energy required to procedure and store various macronutrients varies relying on the type of macronutrient gift consumed. Proteins require multiple times much more energy to process and store than carry out both fat and also carbs. Fat has actually the the very least contribution to thermic result of food. As result of this, the all at once thermic impact of feeding varies relying on the macronutrient mix that the person"s diet.
While it is generally assumed that the thermic impact is around 10% of energy intake, that is a poor approximation in many cases. For example, that is about true only for a balanced diet of 50% carbohydrates, 25% proteins, and also 25% fats (10.63% of energy intake), but varies in between 6% and also 13% in some dietary mixes, as portrayed below:
impact of Macronutrient Balance top top Diet-Induced Thermogenesis
The table below presents worths for thermic impact of feeding (TEF) as energy value and also as percent of total intake for a couple of common dietary choices. Every tabulated worths were calculated using this thermic impact of food calculator.
|High Carb||60% / 25% / 15%||278||11.13%|
|DASH Diet||55% / 27% / 18%||283||11.33%|
|Moderate Diet||50% / 25% / 25%||265||10.63%|
|Zone Diet||40% / 30% / 30%||281||11.25%|
|Low Carb||30% / 40% / 30%||325||13.00%|
|Keto Diet||10% / 15% / 75%||159||6.38%|
In the above table the thermic effect of food is calculated based on an input of 2,500 kCal every day.
Thermic impact of Food Equation
The formula offered in this calculator is from room 2009 <1> that cites it from a work by Blaxter K.: "Energy metabolism in Animals and Man" and also it is:
Where the 3 alphas (αF, αP, αC room the short-term thermic impact coefficients because that fat, protein, and also carbohydrates, respectively, and also FI, PI, and also CI signify the intake amounts or proportions that the three macronutrient types.
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<1> room K.D. (2009) "Predicting Metabolic Adaption, Body weight Change, and Energy input in Humans", American newspaper of Physiology, Endocrinology and Metabolism 298(3):E449-66; DOI: 10.1152/ajpendo.00559.2009
<2> D"Alessio D.A. (1988) "Thermic impact of food in lean and also obese men", Journal the Clinical Investigation 81(6): 1781–1789; DOI: 10.1172/JCI113520
Cite this calculator & page
If you"d favor to point out this online calculator resource and information as noted on the page, you have the right to use the complying with citation: Georgiev G.Z., "Thermic result of Food Calculator",