Can You Boost Your Metabolism? What the Science Says
It’s a common goal: boost your metabolism and burn more calories—even while at rest. But is it really possible to rev up your metabolic rate? And what actually works versus what’s just hype?
At DexaFit Nashua, we specialize in metabolic testing using advanced tools like Resting Metabolic Rate (RMR) testing. Let’s break down what metabolism really is, what influences it, and what science says about boosting it.
What Is Metabolism?
Metabolism is the process by which your body converts what you eat and drink into energy. Your Resting Metabolic Rate (RMR) accounts for the largest portion of your daily energy expenditure. It’s the number of calories your body needs to keep your vital functions running—things like breathing, circulating blood, and repairing cells—even when you’re completely at rest.
Everyone’s metabolism is different, and several factors influence your RMR, including:
Age – Metabolism generally slows with age.
Muscle mass – Muscle burns more calories than fat.
Gender – Men tend to have higher RMRs due to greater muscle mass.
Genetics – Some people are simply born with a faster or slower metabolism.
Hormonal function – Hormones such as thyroid hormone, insulin, and cortisol regulate how energy is used in your body.
Organ size and composition – Variations in organ size can significantly affect your resting metabolic rate.
Wait, did we just say organ size?
Yes—we absolutely did.
When we talk about metabolism, we often focus on muscle mass and activity levels—but what many people don’t realize is that your internal organs are the real metabolic powerhouses of your body.
According to research, the brain, liver, heart, and kidneys together account for more than 60% of your resting energy expenditure, even though they make up only a small portion of your total body weight. For example:
The liver uses roughly 20% of your RMR.
The brain consumes another 20%.
The heart and kidneys account for nearly another 20% combined.
This means that differences in organ size and function can significantly affect your metabolic rate. Someone with proportionally larger or more active organs may burn more calories at rest than someone of the same weight but different tissue makeup.
So, while lifestyle factors like muscle mass and activity are important, your metabolism also depends on the size and activity of tissues you can’t see or train in the gym. It’s one more reason why RMR testing is such a powerful tool—it helps you understand what’s really going on inside your body so you can make informed decisions about your health.
Can You Actually Boost Your Metabolism?
Yes—within reason. While some aspects of your metabolism are fixed (like your age and genetics), others can be influenced through lifestyle choices. Here's what the science supports:
1. Build Muscle
Strength training is one of the most effective ways to increase your metabolism over time. That’s because muscle tissue burns more calories than fat, even at rest. The more lean mass you carry, the higher your RMR.
✅ Tip: Incorporate resistance training 2–3 times per week to maintain or increase muscle mass.
2. Fuel Your Body
Eating too little can actually slow your metabolism. Your body senses the calorie deficit and conserves energy. Eating balanced meals and fueling your body appropriately supports a healthy metabolic rate.
✅ Tip: Use your RMR test results to set an informed daily calorie goal—without under-eating.
3. Get Enough Protein
Protein has a higher thermic effect than carbs or fats, meaning it takes more energy to digest. This modestly boosts your metabolism after meals.
✅ Tip: Aim to include protein at every meal to support muscle repair and metabolic function.
4. Stay Active Throughout the Day
Non-exercise activity thermogenesis (NEAT)—things like walking, fidgeting, or standing—can make a big difference over time. Sedentary lifestyles are associated with lower metabolic rates.
✅ Tip: Break up long periods of sitting with standing, walking, or stretching.
5. Prioritize Sleep and Stress Management
Sleep deprivation and chronic stress can disrupt hormone levels like cortisol and insulin, which impact your metabolism. High stress may also lead to overeating or low energy levels.
✅ Tip: Aim for 7–9 hours of sleep each night and incorporate relaxation practices into your routine.
The Role of RMR Testing
The only way to know for sure how many calories your body needs is with an RMR test. At DexaFit Nashua, our RMR test takes the guesswork out of the equation. You’ll get:
Your exact resting metabolic rate (in calories/day)
Whether your metabolism is fast, slow, or average
A breakdown of how your body uses carbs and fat for energy
Armed with this information, you can make smarter choices about eating, exercising, and recovering to support your long-term goals.
Ready to Learn Your Metabolic Rate?
If you’re ready to stop guessing and start using real data to guide your health journey, book your RMR test today. We’ll help you understand where your metabolism stands—and how to support it for better results.
About DexaFit Nashua
DexaFit Nashua provides advanced health testing to help you optimize performance, longevity, and body composition. Located in Nashua, New Hampshire, we specialize in DEXA scans, VO2 Max testing, Resting Metabolic Rate (RMR) testing, and more. Our team is dedicated to helping clients get clear, science-based insights into their health, fitness, and fat loss goals.