Research
Macro partitioning
Prioritizing protein intake maximizes the Thermic Effect of Food (TEF), thereby increasing total energy expenditure compared to high-fat or high-carbohydrate diets at equal caloric levels.
To burn more calories through digestion, prioritize protein in your meals. Protein has a much higher thermic effect (20-30%) compared to fat (2-5%) and carbs (5-15%). This means you burn more energy just processing protein-rich foods.
GoodSupportsHIGH confidence
In general, TEF is highest for protein, next highest for carbohydrates, and the lowest TEF is for dietary fat. Thus, given the same calories, a higher protein diet will lead to the greater TEF than a high fat, low carb diet.
Why this rating
The paper cites established physiological principles and multiple studies regarding TEF differences by macronutrient.
Source
Using Metabolic Testing to Personalize Behavioral Obesity Treatment
Leonard H. Epstein et al. · Obesity Science & Practice · 2025
narrative_reviewCited 1×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →