What is the thermic effect of protein?

The thermic effect of protein, often referred to as the thermic effect of food (TEF), indicates the energy expended by our body to digest, absorb, and metabolize nutrients. Protein has a particularly high thermic effect compared to carbohydrates and fats due to its complex structure and the extensive processing it requires within the body.

When consuming protein, the body burns significantly more calories during the metabolic processes of breaking down amino acids and converting them into usable forms. This energy expenditure can range from approximately 25% to 35% of the total calories consumed from protein, making it the nutrient with the highest thermic effect.

This elevated thermic effect is a crucial factor in understanding how macronutrients influence energy balance, body composition, and overall metabolism. It's important to note that the thermic effect of protein being around 25-35% signifies that for every 100 calories from protein, the body expends about 25 to 35 calories in the digestion and assimilation processes. Therefore, recognizing this aspect helps in dietary planning for weight management and improved metabolic health.