Andrew Huberman· PhD
So if we look at something like fat, for example, the TEF of fat is about 0% to 3%. Meaning, if you eat 100 calories from fat, your net will be about 97 to 100.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
So if we look at something like fat, for example, the TEF of fat is about 0% to 3%. Meaning, if you eat 100 calories from fat, your net will be about 97 to 100.
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Then you have carbohydrate, which has a TEF of like 5% to 10%. So you eat 100 calories from carbohydrate. And obviously, the fiber content makes a big difference on this. But if you eat 100 calories, you'll net 92 95.