The thermic effect of food is the energy spent digesting and processing what you eat. Protein is highest at 20-30% of the calories consumed — eat 100 calories of protein and 20 to 30 go to processing it. Carbohydrates are 5-10%, fat 0-3%. Two things are easy to blur, though: the overall figure is a share of daily energy expenditure rather than of a given meal, and it is a range that moves with what you eat, roughly 5 to 15%. The bar for “enough” protein also sits lower than the usual advice — 1.2 to 1.6 g per kilogram of body weight, about 0.55 to 0.75 g per pound.
This companion covers understanding thermic effect, the macronutrient hierarchy, the whole-food factor, and the limitations. (5 min read)
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