Thermic Effect of Food

The thermic effect of food (TEF) refers to the energy expended by our bodies to process and metabolize the food we consume. Andrew Huberman and his guests have discussed this topic in various episodes, highlighting different aspects of how TEF works and its implications on metabolism and caloric intake.

1. Energy Requirement for Protein Metabolism: When you consume proteins, such as a porterhouse steak, the body uses a significant amount of energy to metabolize these amino acids. This process is more energy-intensive compared to carbohydrates, resulting in a higher thermic effect. About 10% of the caloric intake from food goes towards maintaining body temperature, but this percentage increases when digesting protein due to the additional energy required to process amino acids into forms usable by the body 1.

2. Overall Impact on Daily Energy Expenditure: The thermic effect of food contributes to a small but significant portion of daily energy expenditure, ranging approximately from 5% to 10% depending on the macronutrient. Fat has the lowest TEF, while protein has the highest, indicating that not all calories from different macronutrients have the same energy-cost during metabolism. This variation influences how calories are utilized and stored in the body 2.

Understanding the thermic effect of food is crucial for grasping how different foods impact our body's energy balance and metabolic rate.