{"id":44538,"date":"2026-01-12T22:39:11","date_gmt":"2026-01-12T22:39:11","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44538"},"modified":"2026-01-12T22:39:12","modified_gmt":"2026-01-12T22:39:12","slug":"metabolic-rate","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/metabolic-rate\/","title":{"rendered":"5 Ways to Boost Your Resting Metabolic Rate for Weight Loss and More Energy"},"content":{"rendered":"<p>Lean on intense workouts to torch calories? That solution, while worthy, is just one part of the equation. Did you know that most of the calories you burn in the day don\u2019t directly come from sweating, lifting, or hitting your step goals? Here lies the power of your resting metabolic rate (RMR), aka the foundation of metabolism.<\/p>\n\n\n<p>Understanding the basics of metabolism and your RMR can change the way you think about\u2014and ultimately act upon\u2014weight loss, energy, and long-term health. Keep reading for key intel.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-metabolism\">What is metabolism?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"a59095\" data-has-transparency=\"false\" style=\"--dominant-color: #a59095;\" decoding=\"async\" width=\"640\" height=\"647\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/01\/metabolic-rate.jpg\" alt=\"metabolic rate\" class=\"wp-image-44544 not-transparent\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/01\/metabolic-rate.jpg 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2026\/01\/metabolic-rate-120x120.jpg 120w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n<p>Simply put, metabolism is the sum of all bodily processes that convert food into energy. According to Erin Jowett, MS, RD, LDN, a functional dietitian, <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a> expert, and the founder of <a href=\"https:\/\/www.integrativeweightandwellness.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Integrative Weight &amp; Wellness<\/a> in Salem, Massachusetts, it fuels essential functions that keep us alive, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">Digestion<\/a><\/li>\n\n\n\n<li>Breathing<\/li>\n\n\n\n<li>Blood circulation<\/li>\n\n\n\n<li>Hormone regulation<\/li>\n\n\n\n<li>Tissue repair<\/li>\n<\/ul>\n\n\n<p>Jowett likens metabolism to a busy highway system. \u201cWhen the roads are supported and traffic flows, everything gets where it needs to go,\u201d she says. Here, your metabolism will work as it should, thus promoting solid energy and weight management. But traffic jams\u2014in the form of common issues like chronic stress, poor <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a>, and nutrient gaps\u2014congest those roads and contribute to slow or sub-optimal metabolism. \u201cIn other words, your metabolism is a mirror of how nourished, supported, and regulated your body is,\u201d Jowett continues.<\/p>\n\n\n<p>The good news is that metabolism isn\u2019t fixed. If it\u2019s currently on the slow side, it\u2019s well within your power to rev it up. The first order of business: boosting your resting metabolic rate.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-resting-metabolic-rate\">What is resting metabolic rate?<\/h2>\n\n\n<p>Your resting metabolic rate refers to the number of calories your body burns\u2014you guessed it\u2014at <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a>. Yes, you burn calories all day, every day, even if you do little more than sit at a desk all day and slump into the couch at night. (Though, of course, a bit more movement will do your body a world of good.)<\/p>\n\n\n<p>Per Jowett, RMR is the starting point of your true calorie needs. After all, most of us will burn the majority of our calories (up to <a href=\"https:\/\/health.clevelandclinic.org\/calories-burned-in-a-day\" target=\"_blank\" rel=\"noreferrer noopener\">60 to 70 percent<\/a>) at rest\u2014even if you regularly hit the gym, are a Pilates princess, or <a href=\"https:\/\/www.humnutrition.com\/blog\/berberine-for-weight-loss\/\" target=\"_self\" rel=\"\">clock over 10,000 steps a day<\/a>.<\/p>\n\n\n<p>While your resting metabolic rate is influenced by constant factors such as your age, height, and gender, Jowett tells us it also adapts (for better or worse) to shifting factors like your:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weight<\/li>\n\n\n\n<li>Muscle mass<\/li>\n\n\n\n<li>Hormones<\/li>\n\n\n\n<li>Sleep quality<\/li>\n\n\n\n<li>Stress levels<\/li>\n\n\n\n<li>Dieting history<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-ways-to-boost-your-resting-metabolic-rate\">5 ways to boost your resting metabolic rate<\/h2>\n\n\n<p>You\u2019ll want to improve your RMR if you feel sluggish, want to lose weight or maintain it, or simply feel and function better. Fortunately, there\u2019s no shortage of proven ways to boost your resting metabolic rate so you can optimize the foundations of metabolism\u2014all without leaning on fad diets or fleeting trends that could end up throwing your goals off course.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-here-are-5-diet-and-lifestyle-hacks-that-can-truly-move-the-needle\" data-short-title=\"5 Diet and Lifestyle Hacks That Can Move the Needle\">Here are 5 Diet and Lifestyle Hacks That Can Truly Move the Needle:<\/h2>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-strength-train\">1. Strength train<\/h3>\n\n\n<p>Strength training (aka resistance training) is one of the absolute best ways to boost your metabolism. \u201cMuscle is metabolic money: the more you have, the more energy you burn around the clock,\u201d says Jowett. In other words, more muscle mass means a higher calorie burn every single day\u2014even when you\u2019re doing nothing at all.<\/p>\n\n\n<p>Strength training at least twice a week is crucial not only for your metabolism but also for your overall health and longevity. If you\u2019re on a weight loss journey (with or without GLP-1s), <a href=\"https:\/\/www.humnutrition.com\/blog\/weight-loss-plan\/\" target=\"_self\" rel=\"\">strength training is even more important<\/a> to prioritize. Weight loss pulls from fat <em>and<\/em> muscle, and losing the latter can end up slowing your RMR down.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-prioritize-sleep\">2. Prioritize sleep<\/h3>\n\n\n<p>Getting a good night\u2019s sleep is often easier said than done, but it\u2019s essential to aim for 7 to 9 hours of shut-eye nonetheless. \u201cPoor sleep creates a breakdown state in the body, even in very healthy, active individuals,\u201d says Jowett. \u201cIf my clients are trying to lose weight or build muscle, tracking sleep is non-negotiable.\u201d<\/p>\n\n\n<p>The secret to better sleep lies in a few basics: rising and waking at the same time each day, following a calming sleep routine, and setting up a cool and dark sleep environment.<\/p>\n\n\n<p><strong>Tip:<\/strong> To go the extra mile, Jowett recommends using the <a href=\"https:\/\/apps.apple.com\/us\/app\/rise-sleep-tracker\/id1453884781\" target=\"_blank\" rel=\"noreferrer noopener\">RISE Sleep Tracker app<\/a> for cost-effective, comprehensive data on the state of your sleep. You can also consider taking sleep-supporting supplements\u2014like <a href=\"https:\/\/www.humnutrition.com\/product\/50\/mighty-night\" target=\"_self\" rel=\"\">Mighty Night<\/a> for deeper sleep or <a href=\"https:\/\/www.humnutrition.com\/product\/140\/dream-team-magnesium-cherry-lemon\" target=\"_self\" rel=\"\">Dream Team Magnesium<\/a> to promote pre-ZZZ relaxation\u2014to round out your nightly routine.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-get-enough-protein\">3. Get enough protein<\/h3>\n\n\n<p><a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">Protein<\/a> is a nutritional overachiever. For starters, it\u2019s satiating (so you\u2019ll feel fuller and thus snack less) and necessary to build and maintain muscle. Per Jowett, it\u2019ll also boost your metabolism since it has a higher metabolic \u2018cost\u2019 to digest\u2014meaning your body burns more calories digesting it compared to carbs and fat.<\/p>\n\n\n<p>Wondering <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-protein-do-i-need-daily\/\" target=\"_self\" rel=\"\">how much protein you need daily<\/a>? The <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/protein-and-heart-health\" target=\"_blank\" rel=\"noreferrer noopener\">recommended dietary allowance<\/a> (RDA) is 0.8 grams of protein per kilogram of body weight, but that\u2019s only enough to cover your bases at a minimum. To optimize your intake while active or to manage weight, it\u2019s more ideal to aim for 1.2 to 1.6 grams of protein per kilogram of body weight. (For someone who\u2019s 150 pounds, this would look like 82 to 109 grams of protein.) Another easy rule of thumb is to aim for around 30 grams of protein at each meal, and enjoy good sources of protein for snacks.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-avoid-extreme-diets\">4. Avoid extreme diets<\/h3>\n\n\n<p>Crash diets might help you lose weight in the short term, but they actually run the risk of slowing down your metabolism. You\u2019re much better off sticking to balanced meals for your weight and well-being alike. \u201cAvoiding extreme calorie restriction and constantly skipping meals will help protect metabolism long-term,\u201d says Jowett.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-stay-hydrated\">5. Stay hydrated<\/h3>\n\n\n<p>According to Jowett, hydration is an often-overlooked but fundamental part of the metabolic equation. \u201cHaving enough water with proper mineral balance in your body allows your cells and organs to function super efficiently, burns more fat, and can even have an acute increase in calorie burning,\u201d she says. She recommends sipping up on half of your weight in ounces of water daily, as well as monitoring your urine color (ideally drinking enough H2O until it\u2019s pale yellow) and energy patterns to gauge your hydration status.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Lean on intense workouts to torch calories? That solution, while worthy, is just one part of the equation. Did you know that most of the calories you burn in the day don\u2019t directly come from sweating, lifting, or hitting your step goals? Here lies the power of your resting metabolic rate (RMR), aka the foundation [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":44546,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[263,863,164,212],"coauthors":[21958],"class_list":["post-44538","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-digestive-health","tag-healthy-habits","tag-self-care","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Ways to Boost Your Metabolism | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"In this article, we explain the basics of metabolism and metabolic rate, which can help with weight loss and increased energy. 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