Bad knees or back that keep you from running. A schedule so packed there’s no physical energy left to go to the gym. When exercise is off the table as a way to burn calories, it starts to feel like cutting food intake is the only option left.
That’s when the claim “chewing well increases calories burned” comes into view. But there aren’t many studies that have actually measured how much of an increase we’re talking about. Here are the few measured figures that exist.
The conclusion up front: the increase in calories burned from chewing is not on the scale of a substitute for exercise.
This article previously said the difference “adds up to the equivalent of several kilograms of fat burned per year.” We were unable to identify a study supporting that figure, so it was removed in August 2026. What follows is the rewrite.
The Increase Is Real. But It’s About 4 kcal per Meal
The energy the body uses for digestion after a meal is called diet-induced thermogenesis (DIT). It’s said to account for about a tenth of total daily energy expenditure.
The study E03 actually measured how this figure moves with chewing. Eleven healthy young men were given a 200 kcal liquid meal and compared under three conditions.
| Condition | DIT over 90 minutes after eating |
|---|---|
| Swallow as-is | 3.4 kcal |
| Hold in mouth 30 seconds per bite | 5.6 kcal |
| Chew for 30 seconds per bite, then swallow | 7.4 kcal |
The difference was statistically significant (p < 0.05). But the difference between the chewing condition and swallowing as-is is about 4 kcal — less than a single bite of rice.
What’s more, the condition of simply holding food in the mouth without chewing already rose to 5.6 kcal. More than half of the increase is explained not by the act of chewing but by the state of having food in the mouth at all.
The subjects in this study numbered 11, the test meal was liquid, and the measurement window was 90 minutes. Body weight and body fat were not measured. A year-long weight difference cannot be derived from this.
So Is Chewing Pointless?
Since expenditure isn’t where the payoff is, there’s still a chance a difference shows up on the intake side.
In the study E05, 50 healthy adults were compared eating 28g of walnuts either whole or as a paste. Eating them whole produced higher fullness and lower hunger (p < 0.05).
However, in that same study, blood glucose, insulin, and active GLP-1 all showed no significant difference. The claim that “chewing stabilizes blood glucose” is not supported, at least by this study.
That said, this study did not measure how much food people actually ate. Still, it’s plausible that feeling full more easily would naturally reduce intake. For someone who can’t exercise, this is the more realistic angle than trying to increase expenditure.
Effects on Digestion
E06 is a systematic review summarizing the relationship between chewing, swallowing, the digestive system, and nutrition. It concludes that large food boluses swallowed without sufficient chewing can change how digestion proceeds and potentially affect postprandial blood glucose rise.
However, this review did not quantify DIT. This article previously drew a calorie-expenditure claim from this review, and that was a citation error.
What You Can Do During a Period When You Can’t Exercise
Given all this, what’s left to do is modest.
Eat in a Way That Naturally Increases Chewing Count
Even with the same ingredients, how you cut and cook them changes chewing count. Larger cuts over finely chopped, foods that keep some bite over ones cooked to mush. Burdock root, lotus root, and brown rice naturally take longer.
This isn’t really about calorie expenditure — it’s about extending the time it takes to finish eating so the fullness signal has a chance to arrive.
Eat Protein in Whole Form
Among nutrients, protein has a high DIT — an estimated 20-30% of the energy consumed is used as heat. This is a property established in nutrition science, independent of chewing.
Protein drinks aren’t inherently bad. But when you have the chance to eat something you can chew, choosing whole foods like meat, fish, eggs, or soy products also secures chewing time along the way.
Don’t Chew to the Point of Hurting Your Jaw
You’ll come across advice recommending you “chew to the limit,” but this places load on the jaw joint. If chewing produces clicking sounds, difficulty opening your mouth, or pain, consult a dentist before increasing your chewing count.
Summary
- Chewing increases postprandial calorie expenditure, but by about 4 kcal per meal — not a substitute for exercise
- What you can expect is on the fullness side. Eating slowly and chewing well may reduce how much you eat
- The cited studies found no confirmed effect on blood glucose or insulin
If you have circumstances that prevent exercise, the first step is to consult a physician or physical therapist about what movement is safe for your condition. Chewing is not a substitute for that.
※ This article is for informational purposes and is not a substitute for diagnosis or treatment. If you have a medical condition or are undergoing treatment, please consult your physician.
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