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Your metabolism determines how many calories you burn each day. Here are 9 easy ways to boost your metabolism, backed by science. Find out what exams and screenings are recommended for men at every stage of life, as well as tips on what to ask your doctor. Subscription boxes are the gift that keeps on giving. But in reality, your metabolism refers to a series of chemical processes in each cell that turn the calories you eat into fuel to keep you alive, said Michael Jensen , a researcher who studies obesity and metabolism at the Mayo Clinic.
Your "basal" metabolic rate measures how many calories you burn while you're doing nothing, he added. The body's major organs — the brain, liver, kidneys, and heart — account for about half of the energy burned at rest, while fat, the digestive system, and especially the body's muscles account for the rest.
There are three main ways your body burns energy each day: 1 the basal metabolism — energy used for your body's basic functioning while at rest; 2 the energy used to break down food also known as the thermic effect of food ; and 3 the energy used in physical activity. As we explored in a feature , one very underappreciated fact about the body is that your resting metabolism accounts for a huge amount of the total calories you burn each day.
Physical activity, on the other hand, accounts for a tiny part of your total energy expenditure — about 10 to 30 percent unless you're a professional athlete or have a highly physically demanding job. Digesting food accounts for about 10 percent. It's true that two people with the same size and body composition can have different metabolic rates.
One can consume a huge meal and gain no weight, while the other has to carefully count calories to not gain weight. Researchers have found some predictors of how fast a person's metabolism will be. These include: the amount of lean muscle and fat tissue in the body, age, and genetics though researchers don't know why some families have higher or lower metabolic rates.
Sex also matters, since women with any given body composition and age burn fewer calories than comparable men. You can't easily measure your resting metabolic rate in a precise way there are some commercially available tests, but the best measurements come from research studies that use expensive equipment like a metabolic chamber.
But you can get a rough estimate of your resting metabolic rate by plugging some basic variables into online calculators like this one. It'll tell you how many calories you're expected to burn each day, and if you eat that many and your weight stays the same, it's probably correct. The effect happens gradually , even if you have the same amount of fat and muscle tissue.
So when you're 60, you burn fewer calories at rest than when you're Jensen said this continual decline starts as young as age 18 — and why this happens is also another metabolism question researchers haven't answered.
There's a lot of hype around "speeding up your metabolism" and losing weight by exercising more to build muscle, eating different foods, or taking supplements. But it's a metabolism myth. While there are certain foods — like coffee, chili, and other spices — that may speed the basal metabolic rate up just a little, the change is so negligible and short-lived, it would never have an impact on your waistline, said Jensen.
Building more muscles, however, can be marginally more helpful. Here's why: One of the variables that affect your resting metabolic rate is the amount of lean muscle you have. At any given weight, the more muscle on your body, and the less fat, the higher your metabolic rate.
That's because muscle uses a lot more energy than fat while at rest see the graphic in section one. So the logic is if you can build up your muscle, and reduce your body fat, you'll have a higher resting metabolism and more quickly burn the fuel in your body. Jensen also noted that it's difficult for people to sustain the workouts required to keep the muscle mass they gained. Overall, he said, "There's not any part of the resting metabolism that you have a huge amount of control over.
The control tends to be relatively modest, and unfortunately, it also tends to be on the downside. You burn most of your daily calories with zero effort, movement, or even thinking. Whether you're sleeping, talking on the phone, working at a keyboard, or simply watching TV, your body is burning calories to keep your organs functioning such as your heart pumping and your lungs breathing. The calories used to maintain these basic bodily functions add up to your BMR.
BMR is one of many factors in the total number of calories you burn in a given day, also called your total daily energy expenditure TDEE. TDEE is determined by genetics, biological sex, age, body size, and lean body mass.
Hormonal health can also affect metabolism. At rest, a pound of fat burns roughly two calories per day and a pound of muscle burns roughly six calories, Dr. Church says. BMR is often used interchangeably with resting metabolic rate, or RMR, but they are slightly different.
It is typically determined only in laboratory settings, with people undergoing measurements in a darkened, temperature-controlled room immediately after 8 hours of sleep and 12 hours of fasting and reclining, according to the American Council on Exercise.
Knowing your BMR or RMR can help you better determine your total daily energy expenditure in order to create a caloric deficit, defined as consuming fewer calories each day than you burn for energy. Normal stuff.
So following the EverydayHealth examples, if the man exercises 3 days a week, his daily caloric requirement is 1, And if the woman in the example exercises 6 days a week, her daily caloric requirement is 1, So if your TDEE ends up being 2, calories per day, you need to eat fewer calories to achieve "weight loss". This would put you at approximately losing 1 pound per week. And to test the accuracy of your TDEE, just see if your weight drops by about a pound per week.
Then, all you need to do is track your calorie intake via an app like MyFitnessPal and adjust your TDEE multiplier as your exercise routine changes. Meal prepping is going to be your best bet for staying on top of a calorie deficit! You can make one big meal, split it by calories and weight into separate containers, and just grab and go.
The more barriers you can reduce when having to think about your calories, the better you will do, I promise. Here are some great meal prep recipes for you to dig into. Just knowing what your body needs and how your unique BMR and TDEE affect your weight loss strategy will help you immensely when trying to lose weight.
Once you have your numbers, pick a calorie deficit that you feel confident sticking to, and start your journey toward the life of your dreams. Nathan Phelps is a foodie, writer, marketer, and musician living in the great city of Nashville, TN. Shop Inside Chomps Learn.
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