If you want to know how to increase metabolism naturally, start by understanding your BMR. Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest – and that is the true driver of your metabolic speed. To raise your metabolism, you must first know your baseline using our BMR calculator.
What Does “Increasing Metabolism” Actually Mean?
Many people think metabolism is something you either have or you do not – fast or slow. In reality, your metabolic rate is simply how many calories you burn over time.
When people ask how to increase metabolism naturally, they really want to burn more calories throughout the day, even when not exercising. That is possible. Your BMR accounts for 60‑75% of your daily calorie burn, so raising your BMR is the most effective strategy.
Method 1: Build Muscle (The Most Effective Way)
Muscle tissue is metabolically active. It burns calories even when you are sitting or sleeping. Fat tissue burns very little.
- 1 kg of muscle burns roughly 13 calories per day at rest.
- 1 kg of fat burns roughly 4.5 calories per day at rest.
That does not sound like much. But replace 5 kg of fat with 5 kg of muscle, and your BMR increases by about 40‑50 calories per day. Over a year, that is 14,000‑18,000 extra calories burned without any effort.
How to build muscle: Strength training 2‑3 times per week, progressive overload, and enough protein. Learn exactly how much in our how much protein per day to build muscle guide.
Method 2: Eat Enough Protein
Protein has a higher thermic effect of food (TEF) than carbs or fat. Your body uses about 20‑30% of protein calories just to digest and process it. For carbohydrates, it is 5‑10%. For fat, 0‑3%.
That means eating protein naturally increases your metabolic rate for a few hours after each meal.
Practical advice: Aim for 1.6‑2.2 g of protein per kg of body weight. Spread it across 3‑4 meals per day.
If you are also trying to lose weight, see our guide on how many calories to eat to lose weight – protein becomes even more critical in a deficit.
Method 3: Do Not Cut Calories Too Low
Eating far below your BMR has the opposite effect. Your body senses starvation and slows down metabolism to conserve energy. This is called adaptive thermogenesis.
The fix: Never eat below your BMR for extended periods. Calculate your BMR first with our BMR calculator. Then create a moderate deficit based on your TDEE, not your BMR. Use our TDEE calculator to find the right number.
Method 4: Move More Throughout the Day (NEAT)
NEAT stands for Non‑Exercise Activity Thermogenesis – all the small movements you do outside of formal exercise: walking, standing, fidgeting, typing, cleaning.
NEAT can vary by up to 2,000 calories per day between two people of the same size. That is huge.
Ways to increase NEAT:
- Take the stairs
- Walk while on phone calls
- Use a standing desk
- Pace while thinking
- Park further away from entrances
These small changes add up. For a deeper explanation of how NEAT fits into your total daily burn, read our TDEE calculator article.
Method 5: Get Enough Sleep
Sleep deprivation lowers your BMR and increases hunger hormones. One study found that sleeping only 4 hours per night reduced metabolic rate by 2.6% compared to sleeping 8 hours.
Target: 7‑9 hours of quality sleep per night. Keep your room cool, dark, and screen‑free before bed.
Method 6: Drink Cold Water
Drinking cold water temporarily increases metabolism because your body uses energy to heat the water to body temperature. The effect is small – about 20‑30 calories per 500 ml – but it adds up over time.
Tip: Drink a glass of cold water before each meal. It also helps with satiety.
Method 7: Avoid Long Periods of Restriction
Crash diets and very low calorie diets cause muscle loss, which permanently lowers your BMR. When you go back to normal eating, you regain weight faster because your metabolism is now slower.
Sustainable approach: Use our maintenance calories guide to find your true baseline. Take diet breaks every 8‑12 weeks by eating at maintenance for 1‑2 weeks.
What Does Not Work (The Myths)
| Myth | Reality |
|---|---|
| Eating spicy food boosts metabolism significantly | The effect is negligible (less than 10 calories per meal) |
| Green tea extract or caffeine pills | Very small, temporary effect – not a solution |
| Eating many small meals throughout the day | Meal frequency does not affect metabolic rate |
| Cold exposure (ice baths, etc.) | Unrealistic for most people, small effect |
Focus on the methods above – they are backed by science and sustainable.
Realistic Expectations
If you combine these methods – build muscle, eat enough protein, sleep well, move more – you can raise your BMR by 5‑10% over several months.
For someone with a BMR of 1,500 calories, that is an extra 75‑150 calories burned per day. That does not sound huge, but over a year it equals 2‑4 kg of fat loss without changing anything else.
For a detailed example of how BMR is calculated, see our post on BMR formula: Mifflin‑St Jeor vs. Harris‑Benedict.
Frequently Asked Questions
Can I increase my metabolism naturally after age 40?
Yes, but it becomes harder. Strength training becomes even more important because muscle mass naturally declines with age. Following the steps above works at any age.
How long does it take to see results?
You may notice more energy and better appetite control within weeks. Actual BMR increases take months of consistent strength training and protein intake.
Does intermittent fasting help with metabolism?
Intermittent fasting does not directly increase metabolism, but it can help with calorie control. Read our intermittent fasting beginner’s guide to see if it fits your lifestyle.
What is the difference between BMR and RMR, and which one should I care about?
BMR is strictly measured at complete rest. RMR is slightly higher and easier to measure. For practical purposes, they are similar. Learn more in BMR vs. RMR.
If I increase my metabolism, will I lose weight automatically?
Not automatically – but it makes weight loss easier because your body burns more calories at rest. You still need a calorie deficit. Our calories to eat to lose weight guide shows exactly how.