How To Increase Your BMR Naturally (7 Proven Methods)

Can You Really Increase Your BMR?

Yes! While some factors like age and genetics are out of your control, you can absolutely increase your BMR through smart lifestyle changes.

The most effective strategies involve building muscle, staying active, and supporting your body's natural metabolic processes.

Don't expect overnight miracles, though. Meaningful BMR increases take weeks or months of consistent effort. But the results are worth it—a higher BMR means you can eat more while maintaining your weight.

1. Build Muscle Through Strength Training

This is the #1 most effective way to raise your BMR long-term. Muscle tissue burns significantly more calories than fat, even when you're resting.

For every pound of muscle you gain, you'll burn an extra 6-10 calories per day automatically. Gain 10 pounds of muscle, and that's 60-100 extra calories daily without additional effort.

Focus on compound exercises that work multiple muscles at once: squats, deadlifts, bench press, rows, and overhead press.

Aim for 3-4 strength training sessions per week, progressively lifting heavier weights over time. Beginners can start with bodyweight exercises like push-ups, squats, and planks.

Be patient: Building muscle takes months, but it's the most sustainable way to permanently increase your metabolism.

2. Eat Enough Protein

Protein has the highest 'thermic effect' of all nutrients, meaning your body burns more calories digesting it compared to carbs or fats.

About 20-30% of the calories in protein are burned during digestion. If you eat 100 calories of protein, your body only nets 70-80 calories after digestion.

Protein also helps build and maintain muscle, which (as we just discussed) is crucial for a healthy BMR.

Aim for 0.7-1 gram of protein per pound of body weight. For a 150-pound person, that's 105-150 grams daily.

Good protein sources: chicken breast, fish, eggs, Greek yogurt, cottage cheese, lean beef, tofu, lentils, and protein powder.

3. Don't Eat Too Little (Avoid Metabolic Adaptation)

This might surprise you: eating too few calories for too long can actually lower your BMR. This is called 'metabolic adaptation' or 'adaptive thermogenesis.'

When you drastically cut calories (eating 1,000 calories when you need 2,000), your body thinks you're starving and slows down your metabolism to conserve energy.

Your BMR can drop by 10-20% during severe calorie restriction, making further weight loss extremely difficult.

How to avoid this: Don't cut calories too aggressively. Stick to a moderate deficit (300-500 calories below maintenance), take diet breaks every 2-3 months, and never eat below your BMR for extended periods.

If you've been crash dieting and suspect your metabolism has slowed, gradually increase calories back to maintenance over 4-6 weeks while maintaining your training. Your BMR should recover.

4. Stay Active Throughout The Day (NEAT)

NEAT stands for Non-Exercise Activity Thermogenesis—basically, all the calories you burn from daily movement that isn't formal exercise.

Things like walking, fidgeting, taking stairs, cleaning, and standing all contribute to NEAT. Some people naturally have high NEAT and burn 300-500 extra calories daily without even thinking about it.

The good news: You can consciously increase your NEAT. Take phone calls while walking, use a standing desk, park farther away, take stairs instead of elevators, pace while thinking, or do housework more vigorously.

Increasing NEAT by 200-300 calories per day can make a huge difference in weight management and overall metabolic health.

5. Prioritize Quality Sleep

Getting 7-9 hours of quality sleep is one of the easiest ways to support a healthy metabolism. Poor sleep disrupts hormones that regulate hunger, fat storage, and energy use.

Studies show that sleeping less than 6 hours per night is associated with lower BMR and greater weight gain over time.

Sleep also affects your ability to build muscle (muscles repair and grow during deep sleep) and your motivation to exercise.

Tips for better sleep: Stick to a consistent sleep schedule, keep your bedroom cool (65-68°F), avoid screens 1 hour before bed, limit caffeine after 2 PM, and create a relaxing bedtime routine.

6. Manage Stress Levels

Chronic stress raises cortisol, which can lower your BMR and promote fat storage. Managing stress is essential for metabolic health.

Effective stress management techniques include: daily meditation or deep breathing, regular exercise (even just walking), time in nature, hobbies you enjoy, social connection, and professional therapy if needed.

Even 10 minutes of mindful breathing per day can significantly lower cortisol levels and support a healthier metabolism.

7. Stay Hydrated

Drinking water has a small but real effect on metabolism. Studies show that drinking 500ml (about 17 ounces) of water can temporarily boost metabolism by 10-30% for about an hour.

Cold water may have a slightly greater effect because your body has to warm it to body temperature, burning a few extra calories.

Staying well-hydrated also supports optimal performance during workouts, which indirectly helps you build muscle and burn more calories.

Aim for at least 8-10 cups (64-80 ounces) of water per day, more if you're active or live in a hot climate.