Understanding Metabolism
The Key to Energy Balance Without the Guesswork
Let’s talk about metabolism – the process by which food is converted into energy to keep your body running and functioning properly. It’s NOT just about how fast you lose weight: It’s about how your body sustains itself by supporting muscle maintenance and handling everything from breathing to digestion.
Metabolism isn't magic; it is influenced by multiple factors, such as genetics, muscle mass, food intake and daily activity levels. If you understand how metabolism works, you can optimize it for better energy, health and weight management.
The breakdown: What actually makes up your metabolism?
Resting metabolic rate (RMR)
- This is the biggest piece of the metabolism puzzle. It accounts for up to 75% of daily calorie burn.
- RMR represents energy used for basic survival, such as breathing, circulation and cell repair – everything your body does without you thinking about it.
- More muscle equals a higher RMR. Your body naturally burns more calories when
Thermic effect of food (TEF)
- TEF represents calories burned just from eating. Digestion takes energy!
- Macronutrients require different amounts of energy to break down:
- Highest thermic effect: Protein burns the most calories during digestion.
- Moderate thermic effect: Carbohydrates take some effort to digest, but not as much as protein.
- Lowest thermic effect: Fats digest quickly, resulting in minimal calorie burn.
- Eating high-protein meals equals a slight metabolism boost (another win for protein lovers).
Physical activity
- This is the most variable factor. How many calories you burn depends on how much you move throughout the day.
- There are two categories of physical activity:
- EAT (exercise activity thermogenesis): Calories burned through structured workouts like weightlifting, running or sports.
- NEAT (non-exercise activity thermogenesis): Calories burned from daily movements like blinking, fidgeting and talking with your hands.
- While EAT is important for overall health, NEAT plays a huge role in metabolism, as small movements add up throughout the day.
What else impacts your metabolism?
Beyond TDEE, these other factors determine how efficiently your body burns calories:
Muscle mass
- More muscle equals a higher metabolism.
- Excess fat doesn’t require much energy, so keeping high muscle levels keeps your metabolism strong.
- Strength training keeps your metabolism high as you age.
Hormones
- Metabolism is regulated by hormones, including thyroid hormones, insulin and cortisol.
- Hormonal imbalances can slow down metabolism.
Genetics
- Some people naturally burn calories faster, but lifestyle choices have a larger impact on metabolism than genetics.
Age
- Metabolism slows over time, mostly due to muscle loss.
- Staying active and strengthening your muscles helps counteract age-related metabolic slowdowns.
Sleep and stress
- Poor sleep and chronic stress both lead to metabolic dysfunction (which can lead to weight gain).
- Improving your sleep hygiene and reducing stress supports fat loss and metabolism stability.
Meal timing and food choices
- Eating high-protein, fiber-rich meals supports metabolism.
- Timing your meals (balancing your meal distribution, fasting or eating smaller, more frequent meals) can impact calorie burn.
Ways to keep your metabolism running smoothly
- Lift weights. Strength training builds muscle, burns calories and keeps your metabolism high.
- Eat more protein. Protein helps with muscle retention and has the highest thermic effect.
- Increase EAT. Take a walk, do daily stretches and find an activity that keeps you moving.
- Stay hydrated. Water is essential for digestion, circulation and metabolism efficiency.
- Sleep more and lower your stress levels. Hormonal balance depends on being well-rested and relaxed.
- Soak up the sun. Vitamin D supports thyroid function, which regulates metabolic rate. Sunlight can boost vitamin D levels.
- Try caffeine. Caffeinated beverages like coffee or green tea can provide a short-term metabolism boost, but caffeine is not a miracle solution. Don’t overdo it!
Final thoughts: Metabolism isn’t fixed; we optimize it
Your metabolism is not just about genetics or age – it’s adaptable. Strength training, daily movement, quality sleep and smart nutrition choices all help optimize how efficiently your body burns energy.
Want to improve your energy, fat-burning and long-term health? Focus on muscle retention, balanced nutrition and daily activity. If you treat it right, your metabolism works FOR you, not against you.
