I recently went for a metabolic test (done in hospitals and sports labs) and found out my basal metabolic rate is just 1216. I already struggle to eat just 1600 calories a day and I can’t starve myself, or I’ll end up bingeing. I’ve been doing boxing classes three times a week and spending 50 minutes to an hour at the gym two to three times a week on top of that. Does anyone know how I can boost my metabolism?
Your basal metabolic rate is only the calories you burn at rest. Unless you’re literally lying in bed all day doing nothing, you’re burning more than that. BMR usually makes up 60%-70% of the calories you use. So in reality, you’re probably burning closer to 1800 calories daily before factoring in exercise. On gym or boxing days, I’d guess you’re burning over 2200 calories.
The problem with eating too little, like 1600 calories, is that it can lower your metabolism long-term. Instead of focusing on your BMR, try adding more daily activity in small ways. Get a pedometer or use an app to track your steps, and find little ways to move more: park farther away, take the stairs, or get off the bus a stop early. These small things add up without overhauling your routine.
You can raise it a little by building muscle, but BMR isn’t the key thing here. Your total daily energy expenditure (TDEE) matters more. BMR is just the calories you burn resting. Your TDEE includes everything else you do. If your BMR is 1216, your sedentary TDEE might be around 1500-1600. Add exercise, and you’re likely burning 1700-1900 daily.
For weight loss, 1600 calories can still work, but if you can manage to eat around 1500 on some days, that helps even more. Here are a few tips I use:
- Load up on fiber and make sure you’re getting enough protein and healthy fats.
- Eat lots of veggies. I snack on them and make most of my meals veggie-heavy.
- Time your meals to avoid your hungriest times. For me, that’s during my commute when food isn’t available.
- Drink a lot; coffee, tea, flavored or sparkling water, diet soda, and broths all help me stay full.
- Plan for a higher-calorie day every couple of weeks. It’s easier to stick to lower calorie days when I know I’ve got one coming up.
@Vic
This advice is gold. I’ve been trying to figure out these numbers too. Thanks for breaking it down.
The best way to raise your metabolic rate is by adding muscle. Muscle burns more calories even at rest, so the more you build, the more you’ll naturally burn.
Lyric said:
The best way to raise your metabolic rate is by adding muscle. Muscle burns more calories even at rest, so the more you build, the more you’ll naturally burn.
Good to know, thanks.
Start lifting weights. It’ll make a big difference over time.
Focus on building muscle.
You can increase your BMR by building muscle. Muscle takes more energy to maintain than fat, so even when you’re resting, you’ll burn more calories with extra muscle.
Rene said:
You can increase your BMR by building muscle. Muscle takes more energy to maintain than fat, so even when you’re resting, you’ll burn more calories with extra muscle.
Thanks for explaining that.
RMR isn’t something you can change much. Mine’s about the same as yours because I’m small (123 lbs). But since I stay very active, I can still eat over 2200 calories a day without gaining weight.