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Posted by u/dadbod_passion·

Tracked my TEF by macros for a month, and wow, the numbers are wild!

TL;DR: Tracked my TEF while hitting 200g protein daily and found it lower than expected at 10%. Anyone else compare their TEF numbers?

So, i decided to track my thermic effect of food (TEF) for a month, and let me tell you, it's been a rollercoaster! I was eating around 200g of protein daily, with a solid carb intake and decent fats. I thought I was doing great, but turns out my TEF was only around 10% of my total intake, which is way lower than I expected. Anyone else run into this? How are your TEF numbers looking? Maybe I need to step up my food game, or my meals just aren't as thermogenic as I thought. My wife says I should just stick to more grilled chicken and broccoli instead of my gourmet dad meals, but where's the fun in that?

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u/bro_split_bro_420·

Lmao, gourmet dad meals are where it's at, my guy! Who wants to eat plain chicken and broccoli every day? Mix in some spices or sauces, and you'll feel like a chef. Just don't forget that seasoning can actually help with the thermic effect too, especially if you're using things like hot sauce or ginger.

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u/macrocounter98·

Tracking TEF can be tricky. Your body uses energy differently based on the macronutrient composition of your meals. Protein does have a higher thermic effect compared to fats and carbs, so it's interesting that you're only at 10%. Try switching up your protein sources, maybe add in some leaner cuts or different preparations. Even meal timing could play a role here, like spreading your intake throughout the day rather than consuming larger meals less frequently.

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u/carbloadking·

100% agree with you! Mixing it up can help. I usually do a lot of rice and beans for that carb boost, plus it's easier to prepare than some of those gourmet meals. Broccoli is cool and all, but have you tried making stir-fried veggies? Just adds that crunch, and your TEF might thank you.

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u/deadlift_dan·

Facts, your TEF can vary a lot. When I bulked last year, I was shocked at how my TEF dropped despite eating tons of protein. I found that adding more fiber helped crank those numbers up. Incorporate more veggies or legumes, and watch how your body responds. It's all about finding what works for you.

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u/5kqueen_2022·

I've had a similar experience! When I started tracking, my TEF was lower than I expected too. I tried adjusting my meal frequency and increasing my overall fiber intake, and it really helped. Have you thought about adjusting meal sizes or adding in some snacks between your main meals? It can keep that metabolism churning.

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