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What is more energy-efficient for my thermostat?

My roommate and I were debating between these two things, and both of us are convinced we are right.

He says that it’s more energy-efficient just leave the thermostat on the same temperature all the time as it saves the energy it takes the furnace to reset.

I say that it’s more efficient to adjust the temperature and turn the thermostat off when we aren’t home because then it’s not running when it’s not needed.

Which of us is right? Or are we both wrong? I’d like to know, but please cite a source if you can. Thank you!

turn way down when gone

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