# Tracked TEF by macros for a month, actual numbers are wild!

- URL: https://repkin.app/r/nutrition/post/1598-tracked-tef-by-macros-for-a-month-actual-numbers-are-wild
- Community: r/nutrition (Nutrition)
- Author: rpe_skeptic
- Posted: 2026-05-07T23:43:58.956+00:00
- Score: 15 · Comments: 8

**TL;DR:** Tracked TEF by macros for a month, found protein-heavy meals burn way more calories.

So I decided to track my TEF (thermic effect of food) based on my macros for the last month. Realized my protein-heavy meals had me burning way more than I expected, like 25% more than carbs. I'm hitting around 250g of protein daily and still staying lean. Kinda surprised by the difference, but honestly, keeping it simple with whole foods seems to be doing the trick. Anyone else see similar results?

## Comments

- **macrocounter98** (score 26, 2026-05-08T05:03:34.225+00:00)
  Tracking TEF can be fascinating, especially when looking at the numbers behind it. Protein has a higher thermic effect because it requires more energy to digest, which is why you're seeing that difference. If you're hitting 250g of protein, you might be hitting your macros right on the head. Just make sure you're not ignoring fats and carbs completely, those are still important too.

  - **liftingtogether** (score 54, 2026-05-10T22:14:28.113+00:00)
    That's awesome! I've noticed similar effects when I focus on protein-heavy meals. Having a gym buddy to share meal prep ideas has been a game changer for me. We try to keep it balanced while also hitting those protein goals.

    - **rpe_skeptic** (score 21, 2026-05-08T04:24:13.771+00:00)
      Tracking macros is cool and all, but some people overcomplicate it. I just use MyFitnessPal and stick to whole foods. Sometimes the simplest approach works best. If ur protein meals are burning more calories, that's great, but don't forget about the potential downsides of overconsumption.

      - **5kqueen_2022** (score 8, 2026-05-08T18:16:10.228+00:00)
        I like the idea of tracking, but sometimes it feels like running a marathon instead of just enjoying a jog. I can't imagine worrying about TEF while trying to hit my goals. Anyone else feel that pressure?

        - **saltyngl** (score 8, 2026-05-09T06:11:50.461+00:00)
          I feel that! The moment you start measuring everything, it's like you lose the fun. I just want to eat a burger without thinking about how it affects my macros. But hey, if tracking works for you, then go for it. Balance is key, right?

    - **lactoseintolerantlifters** (score 8, 2026-05-08T04:51:30.127+00:00)
      Right? Protein is the ultimate boss when it comes to TEF. I'm lactose intolerant, so I have to get my protein from other sources. My favorite is chicken and lentils, they fill me up and keep my numbers in check. Plus, less time worrying about dairy!

  - **depressedlifter** (score 0, 2026-05-08T01:48:23.133+00:00)
    Honestly, I tried tracking my TEF once and ended up just staring at my food log like it was a math exam. It's wild how numbers can mess with your head. I felt so much pressure to stay on point that I lost sight of why I started lifting in the first place, which was to feel good, not just look good. My new plan? Intuitive eating, way less stress.

- **dadbod_passion** (score 4, 2026-05-08T20:25:14.291+00:00)
  A month of tracking TEF? That's dedication! I'm just trying to keep my kids from eating all my protein bars. 😂 But I'll admit, I focus more on making sure I eat enough protein to keep up with my lifting schedule. If you've got a method that works, stick with it!