What is the thermic effect of food?

How much it adds up to

It typically accounts for about 8 to 15% of the energy you use in a day.

That's a much smaller share than:

• your resting metabolism, which is the biggest part
• physical activity, which usually comes second

The exact amount depends on what you eat and how much, so the make-up of your meals makes a small but real difference over time.

What this means for your meals

Build each meal around whole foods with a good protein source, plus vegetables and whole grains.

Protein sources such as:

• dal or chana
• paneer or curd
• eggs, chicken or fish

Don't rely on 'fat-burning' drinks or spice powders; any extra burn from them is small compared with your overall eating pattern.

Staying active through the day, even with chores and short walks, does far more for the energy you burn, and so does keeping your muscle.

Can the thermic effect be measured?

This isn't something that appears on a lab report. It's measured only in research settings with special equipment, and even there, results for the same person can vary from day to day.