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**transXisomer** · 04-24-2008, 08:17 PM

I know that to digest food, it takes energy to do this. I was going over some notes here looking at Metabolic Equivalents (MET) and it shows that for the Thermic Effect of Food, 10% of kcal intake is used to process the food.

Now if I am calculating an individuals intake, should I be taking this 10% into my calculations?

So say I have a 180lb person:

Male at 180lbs * 16cal/lb = 2880 cal/day (Maintenance calories)
2880 * .20 = 576 cal
2880 + 576 cal = 3456 cal/day (Bulking cals)

So taking into account the 10% that is burnt up in food digestion :

3456 * .10 = 346 cals
3456 + 345 = 3802 cals

So a 180lb male bulking needs 3802 calories a day to gain weight...

Any input is greatly appreciated

**transXisomer** · 04-26-2008, 02:51 PM

bizzump

**dinoiii** · 04-30-2008, 09:01 AM

Thermic Effect of Food (TEF) is kind of an outdated term as far as research is concerned, though if you are reading from a textbook...it is still likely not cycled out. The more up-to-date nomenclature is referenced as Diet Induced Thermogenesis (DIT).

We can approximate levels of DIT, however, they would likely NOT be equal (which would assume the same number of metabolic processing occurs for each macronutrient) so saying 10% of total caloric intake is a bit of an interesting suggestion and incorrect. Carbs provide the least amount of direct input to any type of energy equation - including this one; Protein the most; fat is kind of the in-between.

DIT Summary:

Protein > Fat >> Carbs

That said, when you do your calculations, your number will effectively increase with each and every gradation of calories derived from protein incorporated. But another reason to note that a "calorie is NOT a calorie" if accurately taking all of this into account.

What I would do is elevate the number you are taking into consideration - especially as a bodybuilder to about 15, or even 20% with higher protein tallies.

A good rule of thumb may include:

- 0.5 grams per lb. bodyweight = 8%
- 1.0 grams per lb. bodyweight = 10%
- 1.5 grams per lb. bodyweight = 12%
- 2.0 grams per lb. bodyweight = 15%

And you can adjust up and down when incorporating other figures, etc... Cummulatively, this will have a bigger impact than in any one acute sense.

D_

**transXisomer** · 04-30-2008, 10:36 PM

Quote:

Originally Posted by dinoiii

Thermic Effect of Food (TEF) is kind of an outdated term as far as research is concerned, though if you are reading from a textbook...it is still likely not cycled out. The more up-to-date nomenclature is referenced as Diet Induced Thermogenesis (DIT).

We can approximate levels of DIT, however, they would likely NOT be equal (which would assume the same number of metabolic processing occurs for each macronutrient) so saying 10% of total caloric intake is a bit of an interesting suggestion and incorrect. Carbs provide the least amount of direct input to any type of energy equation - including this one; Protein the most; fat is kind of the in-between.

DIT Summary:

Protein > Fat >> Carbs

That said, when you do your calculations, your number will effectively increase with each and every gradation of calories derived from protein incorporated. But another reason to note that a "calorie is NOT a calorie" if accurately taking all of this into account.

What I would do is elevate the number you are taking into consideration - especially as a bodybuilder to about 15, or even 20% with higher protein tallies.

A good rule of thumb may include:

- 0.5 grams per lb. bodyweight = 8%
- 1.0 grams per lb. bodyweight = 10%
- 1.5 grams per lb. bodyweight = 12%
- 2.0 grams per lb. bodyweight = 15%

And you can adjust up and down when incorporating other figures, etc... Cummulatively, this will have a bigger impact than in any one acute sense.

D_

Thanks for the info D,

Well... ummm.... maybe its because its finals week and my brain is fried, but im not sure if I am following you 100% here.

So for this portion:

- 0.5 grams per lb. bodyweight = 8%
- 1.0 grams per lb. bodyweight = 10%
- 1.5 grams per lb. bodyweight = 12%
- 2.0 grams per lb. bodyweight = 15%

Are you saying that if I have someone doing 1.5g protein per lb bodyweight, that I would need to add 12% of that number to its total tally?

For example:

180lb male

1.5g protein per lb bodyweight = 270g protein
270g protein * .12 = 32.4
270g protein + 32.4g protein = 302.4g protein daily?

Just making sure im following you right, my brain is drizzained from this week