Why Some People Burn More Calories After Eating
Quick answer
The rise in energy use after a meal, called the thermic effect of food, varies with meal size and composition and among individuals. It is a normal, relatively limited part of daily energy expenditure, not a reliable way to predict weight change or justify supplements.
Clinical perspective
The thermic effect of food (TEF) — the energy your body uses to digest, absorb and metabolise nutrients — accounts for roughly 10% of daily energy expenditure. But this figure varies significantly between individuals.
Protein has the highest thermic effect at 20–30% of its caloric content, compared to 5–10% for carbohydrates and just 0–3% for fat. This is one reason why high-protein diets are consistently associated with better weight management outcomes.
Beyond macronutrient composition, several factors influence TEF: muscle mass (more muscle means higher TEF), thyroid function, insulin sensitivity, meal timing, and even the degree of food processing.
Ultra-processed foods require significantly less energy to digest than whole foods — one study found that processed meals resulted in 50% less post-meal calorie burning compared to equivalent whole food meals.
Age, genetics and hormonal status also play roles. This is why two people eating identical diets can have very different metabolic outcomes — and why personalised, specialist-guided nutrition matters.
Reviewed by
Dr Chinnadorai Rajeswaran
Specialist Endocrinologist · MBBS MRCP FRCP
Last Reviewed: November 2026
Read about complex severe obesity and related care.
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