How to Increase Your Metabolism
Can You Increase Your Metabolism?
Not exactly, but you can influence different components of energy expenditure to increaseyour Total Daily Energy Expenditure (TDEE). Understanding these elements can help youmake informed decisions about your health and fitness.
Total Daily Energy Expenditure (TDEE)
What is it?
TDEE is the total amount of energy your body expends in a day, including BMR, TEF, NEAT,and EAT. While you can’t directly increase your metabolism, you can influence these factorsto raise TDEE.
How to know what to change:
Look at each component of TDEE and see what changes you can make to influence each thatwill not be overwhelming and can fit easily into your daily routine.
It is much easier to make small changes to each than it is to try to make all of your changes to one component. (E.g. running to burn 1000 calories from per day to lose 1 lb per week. vs.burning 100 calories from eating more protein, running for 300 calories, increasing NEAT to burn 400 calories, and reducing calorie intake by 200 calories,)
Basal Metabolic Rate (BMR)
What is it?
BMR is the amount of energy your body needs to maintain basic functions at rest, such asbreathing, circulation, and cell production. It accounts for approximately 60-70% of TDEE.
Ways to Influence BMR:
Increase lean muscle mass through strength training
Stay hydrated to support metabolic processes
Get adequate sleep to regulate hormone function
Avoid extreme calorie restriction, which can lower metabolism
Thermic Effect of Food (TEF)
What is it?
TEF is the energy required to digest, absorb, and process food. It accounts for about 10% of TDEE. Protein has the highest thermic effect, followed by carbohydrates and fats.
Macronutrient Breakdown of TEF:
Protein: Has the highest thermic effect, requiring 20-30% of its caloric content for digestion and processing.
Carbohydrates: Require 5-10% of their caloric content for digestion and processing.
Fats: Have the lowest thermic effect, requiring only 0-3% of their caloric content for digestion and processing.
Ways to Influence TEF:
Eat more protein-rich foods (lean meats, fish, legumes, eggs) to maximize TEF
Consume whole, unprocessed foods over refined options to increase digestive effort
Spread meals throughout the day instead of eating large, infrequent meals
Non-Exercise Activity Thermogenesis (NEAT)
What is it?
NEAT includes all the small movements you make throughout the day that aren’t structured exercise—walking, fidgeting, cleaning, etc. It can vary greatly between individuals and contribute significantly to total energy expenditure.
Ways to Influence NEAT:
Take the stairs instead of the elevator
Stand or walk while talking on the phone
Park farther away from entrances
Incorporate household chores like vacuuming or gardening
Exercise Activity Thermogenesis (EAT)
What is it?
EAT is the energy burned during structured physical activity such as weight training, cardio, or sports. This can account for 5-15% of TDEE, depending on activity levels.
Ways to Influence EAT:
Engage in consistent resistance training and aerobic exercise
Choose activities you enjoy to ensure long-term adherence
Incorporate high-intensity interval training (HIIT) for increased calorie burn
Set realistic workout goals and track progress
To effectively influence your TDEE without relying solely on caloric restriction, you can start by self-auditing your daily habits. Here’s how:
Identify Areas for Improvement – Look at which category (BMR, TEF, NEAT, EAT) has the most room for adjustment. Do you move a lot throughout the day, or are you mostly sedentary? Is your diet lacking in protein?
Make Small, Impactful Adjustments – Instead of focusing solely on eating less, look at ways to increase energy expenditure:
Swap some sitting time for standing or walking.
Add an extra serving of protein to meals to boost TEF.
Find easy ways to incorporate movement, like stretching during TV time or taking quick walks after meals.
Be Consistent but Flexible – The goal is to make these changes sustainable. Aim for steady progress rather than drastic shifts that are hard to maintain.
Monitor & Adjust – After a few weeks, reassess your habits and TDEE. Make further tweaks based on what’s working and what feels manageable.
By taking this approach, you can increase your energy expenditure in a way that feels natural and sustainable, rather than relying solely on calorie restriction as your primary weight-loss tool. Over time, these small changes can add up, making weight management more effective and enjoyable.
