if you want to lift something by telekinesis, you'd be just as tired, if not more, than if you used your hands. if you want to set something on fire by thought alone, you need to provide that initial energy somehow (like starting fire with bow drill). you'll be drained just as much as after physical work
No, if you were just worried about energy, you would be much less tired than by doing things manually. For example, moving a heavy object downhill would gain you energy, not lose it, and keeping a heavy object in the air would neither gain nor lose energy. it would only be lifting that is hard, and it would still be easier than lifting manually.
Edit: and according to Wikipedia, human muscles only have an efficiency of around 20%, so doing basically anything through magic would be 5x easier than doing it by hand.
let's keep conservation of energy, conservation of momentum, conservation of angular momentum and conservation of mass. who said telekinesis is 100% efficient? also let's make it so that the bigger distance from user, the less efficient it gets
This would be a fair limit. You would be limited by certain conservation laws, but as long as you would provide an adequate energy source (say, like Flash, you had to eat a lot more food) it could still be useful.
Obeying all of the laws of physics, magic wouldn't work at all. Assuming you were able to break a few but kept some such as conservation of energy, it would be very powerful, ex: teleportation does not break conservation of energy as long as you teleport to the same height you left from. If you were able to extract energy from your surroundings, you could probably do basically anything you want. You could lower the sun's heat by a degree and be able to move a mountain.
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