How to Increase Your BMR Naturally

Your Basal Metabolic Rate (BMR) determines how many calories your body burns at rest. While genetics and age play significant roles, there are several evidence-based strategies you can implement to naturally boost your BMR. After calculating your BMR using our /health/bmr-calculator, you might be wondering how to increase it. Here's a comprehensive guide to revving up your metabolism safely and effectively.

Build Muscle Mass

Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. Even when you're not exercising, muscle requires energy to maintain itself. Research shows that each pound of muscle burns approximately 6-7 calories per day at rest, compared to just 2 calories per pound of fat.

How to do it:

• Engage in strength training 2-3 times per week
• Focus on compound movements like squats, deadlifts, and bench presses
• Progressively increase weight or resistance over time
• Include full-body workouts to maximize muscle development

Building muscle doesn't mean you need to become a bodybuilder. Even modest increases in muscle mass can significantly impact your BMR over time. As you build muscle, your body composition improves, which naturally increases your metabolic rate.

Prioritize Protein Intake

The thermic effect of food (TEF) refers to the energy your body uses to digest and process nutrients. Protein has the highest TEF among macronutrients—your body burns about 20-30% of protein calories during digestion, compared to 5-10% for carbohydrates and 0-3% for fats.

How to do it:

• Aim for 0.8-1 gram of protein per pound of body weight
• Include protein in every meal
• Choose lean sources like chicken, fish, eggs, legumes, and Greek yogurt
• Consider protein timing, especially after workouts

Higher protein intake also helps preserve muscle mass during weight loss, which is crucial for maintaining BMR. When you lose weight, you want to lose fat, not muscle, as losing muscle can decrease your BMR.

Stay Hydrated

Water is essential for metabolic processes. Even mild dehydration can slow down your metabolism. Research suggests that drinking water can temporarily boost metabolic rate by 10-30% for about an hour, a phenomenon known as water-induced thermogenesis.

How to do it:

• Drink water throughout the day, not just when you're thirsty
• Aim for about half your body weight in ounces (e.g., 150 lbs = 75 oz)
• Drink cold water when possible, as your body burns calories warming it
• Include water-rich foods like fruits and vegetables in your diet

Proper hydration also supports exercise performance, which indirectly helps build muscle and increase BMR.

Get Quality Sleep

Sleep deprivation negatively impacts metabolism in multiple ways. It disrupts hormones that regulate appetite and metabolism, including ghrelin, leptin, and cortisol. Poor sleep also reduces muscle recovery and can lead to muscle loss over time.

How to do it:

• Aim for 7-9 hours of quality sleep per night
• Maintain a consistent sleep schedule
• Create a sleep-conducive environment (cool, dark, quiet)
• Avoid screens and stimulants before bedtime

Quality sleep is crucial for muscle recovery and growth. When you're well-rested, you're also more likely to have energy for exercise, creating a positive cycle for BMR improvement.

Incorporate High-Intensity Interval Training (HIIT)

HIIT workouts can create an "afterburn effect" (excess post-exercise oxygen consumption or EPOC), where your body continues burning calories at an elevated rate after your workout ends. While this doesn't directly increase BMR, it increases your total daily calorie expenditure.

How to do it:

• Include 1-2 HIIT sessions per week
• Alternate between intense bursts and recovery periods
• Keep sessions short (15-30 minutes)
• Examples: sprint intervals, circuit training, or Tabata workouts

HIIT can also improve cardiovascular fitness and insulin sensitivity, which supports overall metabolic health.

Eat Regularly and Avoid Extreme Restriction

Skipping meals or severely restricting calories can slow your metabolism. Your body adapts to low-calorie intake by reducing metabolic rate to conserve energy—a survival mechanism known as metabolic adaptation.

How to do it:

• Eat regular meals throughout the day
• Never eat below your BMR for extended periods
• Create moderate calorie deficits (500-750 calories below TDEE)
• Include regular "refeed" days if cutting calories long-term

Extreme dieting can cause muscle loss, which directly decreases BMR. Sustainable, moderate approaches preserve muscle mass while promoting fat loss.

Manage Stress Levels

Chronic stress elevates cortisol, a hormone that can interfere with metabolism and promote fat storage, particularly around the abdomen. High cortisol levels can also lead to muscle breakdown over time.

How to do it:

• Practice stress-reduction techniques like meditation or deep breathing
• Engage in regular physical activity
• Prioritize work-life balance
• Consider professional help if stress is overwhelming

Stress management is often overlooked but plays a crucial role in metabolic health. Finding healthy ways to cope with stress supports both your mental and physical well-being.

Stand More and Move Throughout the Day

Non-exercise activity thermogenesis (NEAT) accounts for a significant portion of daily calorie expenditure. Simply standing burns more calories than sitting, and small movements throughout the day add up.

How to do it:

• Use a standing desk if possible
• Take walking breaks every hour
• Take the stairs instead of elevators
• Park farther away or walk for short errands

These small changes can significantly impact your total daily calorie expenditure without requiring formal exercise sessions.

Spice Up Your Meals

Certain spices, particularly capsaicin found in chili peppers, can temporarily boost metabolism. Green tea and coffee also contain compounds that can increase metabolic rate slightly.

How to do it:

• Add chili peppers or cayenne to meals
• Drink green tea or black coffee (in moderation)
• Incorporate spices like ginger, turmeric, and cinnamon

While the effect is modest, every little bit helps, and these additions can make meals more enjoyable.

Be Patient and Consistent

Increasing BMR is not a quick fix—it takes time and consistency. Muscle building is a slow process, and metabolic changes happen gradually. Focus on sustainable lifestyle changes rather than extreme measures.

Key points:

• Set realistic expectations (months, not weeks)
• Focus on consistency over perfection
• Track progress through body composition, not just weight
• Celebrate small improvements

What Not to Do

Avoid these common mistakes:

• Extreme calorie restriction: Slows metabolism and causes muscle loss
• Over-reliance on supplements: Most "metabolism boosters" are ineffective
• Skipping strength training: Cardio alone won't build muscle
• Inconsistent efforts: Sporadic changes won't create lasting improvements

Conclusion

Increasing your BMR naturally is achievable through a combination of strength training, adequate protein intake, quality sleep, stress management, and consistent movement. While you can't change your genetics or stop aging, you can significantly influence your metabolism through lifestyle choices. Focus on building muscle, eating well, sleeping properly, and staying active. These changes compound over time, leading to a higher BMR and better overall health. For personalized guidance, consider working with a fitness professional or registered dietitian who can help you develop a plan tailored to your specific needs and goals.