Let’s keep it real—your Resting Metabolic Rate (RMR) is the number of calories your body burns just to stay alive. Even when you’re lying on the couch, your heart is pumping, your lungs are breathing, and your body is working behind the scenes.
So if you’re trying to lose fat, or even just maintain your current shape, your RMR matters more than most people think.
And here’s something I’ve learned both as a fitness trainer and from my time in Brazil: the women who seem effortlessly lean? They’re not obsessing over calories every second—they’re doing little things that keep their metabolism naturally active all day long.
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Understanding Your Resting Metabolic Rate (RMR)
Your Resting Metabolic Rate (RMR) is the number of calories your body burns at rest, sustaining vital functions like breathing and maintaining body temperature.
Calculating your RMR involves taking into account several factors, including age, sex, weight, height, and body composition.
There are various formulas to estimate Resting Metabolic Rate, such as the Mifflin-St Jeor Equation, which uses a person’s age, weight, height, and sex to calculate RMR.
Another method is the Harris-Benedict Equation, which adds an activity factor to estimate daily caloric needs. However, for a more accurate measurement, metabolic testing in a lab or with a handheld device is recommended.
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Normal RMR Ranges (And Why They Vary)
Most adults burn between 1,200 and 2,400 calories per day at rest. That range depends on:
- Muscle mass
- Hormones
- Genetics
- Age and sex
I used to think I had to work out all day to stay lean—until I understood that boosting RMR is like lighting a slow-burning fire. Once it’s lit, your body keeps working for you.
How Your Body Uses Calories at Rest
About 60–70% of your daily calorie burn comes from your RMR. That’s HUGE.
The rest comes from:
- Physical activity (including walking, workouts, even fidgeting)
- Thermic effect of food (aka digestion)
In other words, your metabolism is already working for you, even before you hit the gym. The goal? Get that baseline higher so your body becomes a natural fat-burning machine.
Factors Affecting Your Resting Metabolic Rate (RMR)
Muscle mass plays a significant role in determining your Resting Metabolic Rate (RMR). Muscles are metabolically active tissues, meaning they burn calories even at rest.
In fact, muscle tissue requires more energy to maintain compared to fat tissue. This means that individuals with higher muscle mass tend to have a higher RMR, as they burn more calories even when they’re not physically active.
Effect of Body Composition (Fat vs. Muscle)
Muscle burns more calories than fat. This is why strength training is my non-negotiable. In Rio, I met women in their 50s who had better muscle tone than I did at 22. That was my wake-up call.
Your body composition, specifically the ratio of muscle to fat, can affect your RMR.
Individuals with a higher percentage of muscle mass relative to body fat generally have a higher Resting Metabolic Rate, as muscle tissue is more metabolically active than fat tissue.
This is why strength training and muscle-building exercises are crucial for maintaining a healthy metabolism.
Hormonal Influences (e.g., Thyroid Function)
Thyroid hormones (such as T3 and T4) regulate how quickly or slowly you burn calories. If your thyroid is slow, your metabolism will also be slow. I always tell my friends: if your energy is low, get your thyroid checked – don’t guess.
Hormonal imbalances can also impact your Resting Metabolic Rate. One common example is thyroid function.
The thyroid gland produces hormones that regulate metabolism. If the thyroid gland is underactive (hypothyroidism), it can lead to a decrease in RMR and weight gain.
On the other hand, an overactive thyroid (hyperthyroidism) can cause an increase in Resting Metabolic Rate, leading to weight loss.
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10 Tips to Boost Your Resting Metabolic Rate (RMR)
1. Build Lean Muscle Mass Through Strength Training
More muscle = more calories burned at rest. Period.
I lift weights 3–4 times a week. Not to bulk up—but to sculpt, tone, and rev up my metabolism.
Think:
- Squats (my all-time fave)
- Hip thrusts
- Dumbbell rows
- Glute bridges
Pro tip: Focus on progressive overload—gradually increase weight or reps to keep muscles challenged.
2. Incorporate High-Intensity Interval Training (HIIT)
Add Metabolic Finishers (HIIT-ish Style)
You’ve probably heard of HIIT, but in 2025, it’s all about metabolic finishers—short, intense bursts added at the end of your workout.
Example:
- 30 seconds jumping lunges
- 15 seconds rest
- Repeat 4–5 rounds
These mini-bursts spike your heart rate and trigger EPOC (excess post-exercise oxygen consumption), meaning your body continues to burn calories long after your workout ends.
3. Prioritize Sleep Like Your Body Depends On It—Because It Does
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This one’s been huge for me.
When I get less than 7 hours, my cravings go wild and I feel sluggish. Lack of sleep messes with hunger hormones (ghrelin and leptin) and slows RMR.
I now track my sleep with a wearable and aim for 7.5–8 hours, minimum. Blackout curtains and magnesium have been game changers.
Practice stress-reducing techniques like deep breathing, meditation, or yoga to keep cortisol levels in check.
4. Drink Water Regularly Throughout the Day
In Brazil, I drank agua gelada (ice-cold water) like my life depended on it.
Here’s why:
- It supports digestion
- Keeps your metabolism firing
- Can increase calorie burn by up to 30% temporarily
Staying hydrated is important for overall health and can also help boost your Resting Metabolic Rate.
Drinking water can increase the number of calories your body burns at rest by up to 30% for about an hour after drinking.
Aim to drink at least 8-10 glasses of water per day to stay hydrated and support your metabolism.
5. Eat Enough Protein to Support Muscle Growth
Eat More Protein (Yes, More!)
In 2025, I’m still team protein—but smarter about it.
Every meal, I aim for:
- 20–30g of protein
- From lean meats, Greek yogurt, whey isolate, tofu, or eggs
Protein isn’t just for building muscle—it also has the highest thermic effect of food, meaning your body burns more calories digesting it.
6. Don’t Skip Your “Metabolism Snacks”
Don’t Skip Your “Metabolism Snacks”
I used to avoid snacking. Not anymore.
Now I include metabolism-friendly mini-meals like:
- 1 boiled egg + cucumber slices
- 1 tbsp almond butter + ½ banana
- Açaí with unsweetened coconut milk
These help keep blood sugar stable, avoid cortisol spikes, and fuel steady energy (especially on busy training days).
7. Avoid Crash Diets and Extreme Calorie Restriction
Crash diets and extreme calorie restriction can slow down your metabolism and lead to muscle loss, which can lower your RMR.
Instead, focus on making sustainable, long-term changes to your diet and lifestyle that support a healthy metabolism and overall well-being.
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8. Get Regular Physical Activity Throughout the Day
Move More All Day (Outside the Gym)
Living in Balneário Camboriú taught me that being constantly active is part of the lifestyle. Everyone’s walking, biking, dancing—just moving.
Outside of workouts, I aim for:
- 6K–10K steps daily
- Taking phone calls while pacing
- 5-minute stretch breaks every hour
The little things keep my body in fat-burning mode.
9. Eat More (But Smarter)
Crash dieting used to be my go-to (ugh), but it wrecks your metabolism. I’ve coached dozens of women out of that cycle.
Now? I eat enough to fuel my workouts and my day, with a focus on:
- Whole foods
- Healthy fats (avocados, nuts, olive oil)
- Carbs around training
Reminder: Undereating tells your body to slow down. Fueling it right sends the signal: burn, baby, burn.
10.Use Smart Supplements (If Needed)
I’m picky with supplements, but a few have made a difference for me and my clients:
- Green tea extract (natural thermogenic)
- Magnesium (supports sleep and cortisol regulation)
- BHB salts (if you’re on a low-carb plan)
Always talk to a healthcare provider first. Supplements aren’t magic—but they can give you an edge when everything else is in place.
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Final Thoughts
Boosting your RMR in 2025 isn’t about hacks or starving yourself. It’s about working with your body—nourishing it, training it, and treating it like the powerful, beautiful machine it is.
I’ve lived this journey—from beaches in Brazil to late-night cravings in my US kitchen. And if there’s one thing I know for sure? A strong metabolism isn’t something you’re born with—it’s something you build.
Now let’s keep building it—strong, feminine, and on fire!