7 Surprisingly Simple Ways to Boost Metabolism (Backed by Science)

I’ve got some pretty cool (and honestly weird) human facts for you today and they all revolve around ways to boost metabolism.

If you’ve ever wondered what your metabolism actually does or how to “speed it up,” this post will leave you both informed and empowered.

Let’s bust a myth right up front:
Your metabolism isn’t a dial you can turn up or down like a thermostat. It’s a complex process happening inside every single one of your cells, powering everything from your heartbeat to brain function and digestion.

Random fact? The average person has around 30 trillion cells, that’s a lot of cellular activity … and a whole lot of metabolism.

Understanding Your Basal Metabolic Rate (BMR)

The largest portion of your daily calorie burn, known as your Basal Metabolic Rate (BMR),comes from what your body does just to stay alive. Breathing, regulating your body temperature, circulating blood, and more.

BMR varies significantly from person to person. Some of that is based on things you can’t change (like genetics, age, or gender). But here’s the good news:

There are proven ways to boost your metabolism and they start with things you can control.

1. Build More Lean Muscle

This is the big one. The more muscle you have, the more calories you burn, even when you’re sitting on the couch. That’s because muscle is metabolically active tissue.

💡 Muscle burns about 6 calories/day at rest per pound, while fat burns just 2.

So, while 10 pounds of fat burns around 7,300 calories a year, 10 pounds of muscle burns over 21,900, nearly triple the burn.

That might not sound massive at first glance, but think of it like compound interest. Over time, that increased burn adds up.

Strength training, whether traditional bodybuilding, resistance circuits, or functional workouts, builds muscle, supports metabolism, and improves long-term fat loss.

2. Prioritize Protein in Your Diet

To build and maintain that muscle, you need protein. Not just for gym-goers, everyone needs adequate protein to fuel muscle recovery and repair.

Aim for 10–35% of your daily calories from high-quality protein. If you want more precision:

✅ The American College of Sports Medicine recommends:

• 1.2 to 1.7 grams of protein per kg of body weight per day
• That’s about 0.5 to 0.8 grams per pound of body weight

For a 150-pound person, that’s 75–120 grams of protein per day.

3. Strength Train at Least 2–3 Times a Week

Muscle isn’t built overnight but it also doesn’t require two-hour daily gym sessions. Just two to three strength-based workouts per week can increase muscle mass, improve BMR, and boost overall metabolic health.

Bodyweight training, resistance bands, free weights, kettlebells, pick what works for you and stay consistent.

4. Don’t Skip Meals or Severely Cut Calories

When you drastically cut calories, your body tries to conserve energy, which slows your metabolism. Instead of crash dieting, focus on sustainable nutrition and supporting your body with enough fuel.

5. Stay Hydrated

Even mild dehydration can slow your metabolism. Water is essential for all your body’s processes, including the breakdown of food and fat. Try to drink half your body weight in ounces of water daily (more if you’re active or live in a hot climate).

6. Get Enough Sleep

Lack of sleep disrupts your hunger hormones (ghrelin and leptin), increases stress (hello, cortisol), and can reduce your BMR over time. Aim for 7–9 hours of quality sleep per night to keep your metabolism and recovery on point.

7. Add Movement Throughout Your Day

Your workout isn’t the only time you burn calories. Non-exercise activity thermogenesis (NEAT) ,like walking the dog, doing laundry, pacing during phone calls, adds up.

Aiming to move more throughout the day is one of the easiest ways to gently support your metabolism, especially if you have a desk job or sit a lot.

Bottom Line: You Can Boost Your Metabolism

Metabolism might be complex, but the actions you can take to support it are simple and sustainable. These science-backed ways to boost metabolism work best when you stack them consistently: lift weights, eat enough protein, move often, sleep well, and stay hydrated.

It’s not about being perfect. It’s about creating habits that help your body thrive and trusting that those daily choices will pay off over time.

If you want help calculating your protein goals or planning strength workouts that fit your lifestyle, I’m just a message away.

Related Posts You’ll Love:

👉 How Your Metabolism Slows Down With Age (and What You Can Do About It)
Discover what really happens to your metabolism as you get older — and the actionable steps you can take to keep it working for you, not against you.

👉 3 Simple Steps to Calculate Your Macros to Boost Your Metabolism
Not sure how much protein, fat, and carbs you actually need? This guide walks you through how to calculate your macros to support a faster metabolism and better energy.

👉 Muscle vs Fat: Why Building Muscle Is Your Secret Weapon for a Faster Metabolism
Explore the science behind why muscle matters and how even small gains can lead to big changes in your metabolism and overall health.