How to Determine Your Metabolism Type And Your Primary Metabolic Rate

Basal Metabolic Rate (BMR)

Table of Contents

Insulin and Leptin are two hormones that play a crucial role in regulating metabolism. Understanding your metabolism type and primary metabolic rate can significantly impact your weight loss journey. Here’s a guide to help you determine these important factors.

Key Takeaways:

  • Hormonal Influence: Insulin and Leptin are crucial hormones regulating metabolism, impacting weight loss efforts.
  • Metabolism Types: Understanding slow, balanced, fast, and very fast metabolism types guides dietary choices for effective weight management.
  • Metabolic Rate Determination: Calculating Basal Metabolic Rate (BMR), body fat percentage, and total daily energy expenditure aids in setting personalized calorie goals.
  • Healthy Eating Habits: Tailoring food choices to your metabolism type can accelerate weight loss progress.
  • Exercise Routine: Regular physical activity complements dietary changes and boosts weight loss efforts.
  • Thyroid Function: Checking thyroid health and monitoring calorie intake are essential steps in manipulating metabolism for weight loss.

Metabolism and Its Impact on Weight Loss

Metabolism refers to the rate at which your body converts food into energy. Your metabolism is important for managing weight. It determines how fast you can lose weight and how well you can keep it off. Your metabolism type is influenced by factors such as muscle mass, digestion speed, and resting heart rate. Discovering your metabolism type can be key to selecting the right dietary approach for your body.

Slow vs. Fast Metabolism

Different metabolism types – slow, balanced, fast, and very fast – can influence your weight loss efforts. Knowing your metabolism type can guide you in choosing a diet that suits your body type and helps you burn more calories effectively.

How Metabolism Works

Metabolism involves breaking down nutrients into energy for the body to use. A slower metabolism means a longer conversion process, leading to potential weight gain if calorie intake exceeds energy expenditure. Conversely, individuals with fast metabolisms process food more quickly, burning off excess calories efficiently.

How To Determine Your Primary Metabolic Rate

1. Calculate your BMR (Basal Metabolic Rate) or resting metabolic rate

BMR basal metabolic rate calculation formula - Basal Metabolic Rate Calculation Tool

This is how many calories your body burns while it’s at rest and includes oxygen consumption, essential functions like digestion, normal cell maintenance, blood circulation, and breathing.

These are all things that keep us alive. What exactly does BMR stand for, you ask? Basal refers to the starting point of something that happens regularly. Metabolism encompasses all the physical and chemical processes that occur in an organism, usually referring to complex chemical changes in biological processes. So – put them together – basal metabolism describes the physiological processes that keep us alive when we’re not eating/sleeping/etc.

2. Body Fat Percentage

Measure your actual body fat percentage with a body fat caliper or bioelectrical impedance scale

3. Total daily energy expenditure (TDEE)

Healthy lifestyle, diet concept. Counting calories - Total Daily Energy Expenditure Calculation Tool (TDEE)

Multiply your body fat percentage by your BMR above to arrive at a rough estimate of your total daily energy expenditure (TDEE)

4. Activity Level

Adjust that number based on how much exercise you do per week. This is known as your activity level. Generally speaking, exercisers will want to increase their TDEE number higher than people who are sedentary

5. Weekly Calories Needed

Add 250-500 calories to whatever number you arrived at from steps 4 and multiply it by seven (7 days per week = 1 weekly average calorie goal). The resulting number should be very close to what you actually need

6. If after 7 days, no weight loss was experienced, try dropping 100 calories from that weekly calorie goal but make sure not to go under 1,200 calories per day

7. Eat according to your calories and modify if necessary

8. Eat smaller meals more frequently throughout the day, every three hours

9. Never eat while watching TV

10. Eat breakfast within 30 minutes of waking up

11. Don’t skip meals

12. Cut out liquid calories

13. Exercise at least three times per week

Healthy Eating Habits For Your Body Type

In addition to figuring out your body type, you’ll want to determine your individual needs to reach your desired weight. Depending on which of these metabolism types you fall into, certain foods will speed up or slow down your weight loss.

The list of metabolism types below shows which food groups are optimal for each body type. If you’re not sure where you fit, I suggest taking our quiz above and comparing your results with what’s listed below. You might discover a hidden truth about yourself!

Weight Loss Workouts For Your Body Type

Some people can eat whatever they want and never gain an ounce of fat. These lucky individuals are blessed with fast metabolisms that give them free reign over their diets.

If you’re trying to lose weight, having a fast metabolism can seem like a dream come true. Unfortunately, most people aren’t so lucky. If you have a slow metabolism, your best strategy is focusing on burning more calories every day—whether that means exercising or eating fewer calories.

If you have a fast metabolism, losing weight can be as simple as following a balanced diet and exercising regularly. The secret is consuming foods that provide your body with enough fuel while encouraging weight loss. You should focus on eating fewer calories than you burn each day in order to lose fat. Eat plenty of fruits and vegetables while avoiding sugary snacks and processed foods whenever possible.

Is There An Easy Way To Lose Weight By Manipulating My Metabolism Type?

Most of us have our set of metabolism types, whether we know it or not. Knowing our metabolism type can help us make simple lifestyle changes to easily start losing weight!

The first thing you should know is what your current metabolism type is. Many of us have a problem with weight loss because we’re not sure what our current metabolism type is. So we simply wing it and follow random diets and workouts hoping they’ll lead us to success. But without knowing your metabolism type, how can you be certain that these methods will work for you? Well, there are ways to tell whether or not you have a fast-acting or slow-acting metabolism…

Here’s How To Manipulate Your Metabolism Type:

1. Thyroid Function

Before making any changes to your diet or exercise routine, I suggest checking for any thyroid gland issues. Thyroid function plays a HUGE role in our metabolism type and weight loss. Excess weight or difficulty losing weight is often caused by an overactive or underactive thyroid gland, which can also affect other systems in our body. A quick way to test for thyroid malfunctioning is through simply performing a basal temperature test. Take your temperature before getting out of bed in the morning. If it’s below 96 degrees Fahrenheit, you might have a thyroid issue. Many people use basal thermometers sold online and in other parts of stores; try one from Amazon today!

2. Calorie Intake

Daily Calories Burned Calculation Tool

The next step is to start monitoring how many calories you’re consuming on a daily basis! If you know your metabolism type and how many calories it requires, you can use that as a starting point for calculating how much food you need to eat in order to lose weight. Some people have fast metabolisms that require 1,500-2,000 calories per day just to keep their bodies going; others have slow metabolisms which only require 800-1,200 calories!

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It really depends on what your body requires. Try to track how many calories you’re eating every day. You might be surprised by how easy it is to change your lifestyle. Once you see exactly how many calories are in everything around you. Eating too many tasty snacks can add up to thousands of extra calories every week, which may not be worth it.

3. Exercise

Not everyone enjoys exercising, but if we want to lose weight, we will need to try some form of physical activity at some point. Some people can achieve high amounts of calories burned by walking for about an hour every day; others might need longer sessions involving running or high-intensity interval training.

You can use a simple running distance calculator to help you measure the pace and distance of your running or walking activity.

You need to find what works best for your metabolism to optimize weight loss. Keep in mind that changing your routine won’t help if you’re still eating too many calories. You’ll just be wasting time and energy!

The Power of Habits: Building a Sustainable Weight Loss Approach

Now that you understand your energy needs, focus on incorporating these practical tips into your routine:

  • Mindful Eating: Pay attention to hunger and satiety cues, enjoying smaller, more frequent meals throughout the day.
  • Food Choices: Prioritize whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains for sustained energy and nutrient richness.
  • Limit Sugary Drinks and Processed Foods: These offer empty calories and hinder weight loss efforts. Opt for water, unsweetened tea, and minimally processed snacks.
  • Move Your Body: Find activities you enjoy, whether it’s brisk walking, swimming, dancing, or team sports. Aim for at least 150 minutes of moderate-intensity exercise weekly.
  • Consistency is Key: Don’t expect overnight miracles. Make gradual, sustainable changes and celebrate small victories along the way.

Remember, you are unique! This guide provides a framework, but individual differences exist. Consult a registered dietitian or healthcare professional for personalized recommendations tailored to your health, goals, and preferences.

Table 1: Activity Level Multipliers

Activity LevelMultiplier
Sedentary (little to no exercise)1.2
Lightly Active (light exercise/sports 1-3 days/week)1.375
Moderately Active (moderate exercise/sports 3-5 days/week)1.55
Very Active (hard exercise/sports 6-7 days/week)1.725
Extremely Active (very hard exercise/sports & physical job)1.9

Table 2: Sample Food Choices for Weight Loss

Food GroupExamples
FruitsBerries, apples, oranges, bananas, pineapple
VegetablesLeafy greens, broccoli, carrots, bell peppers, tomatoes
Lean ProteinChicken breast, fish, tofu, lentils, beans
Whole GrainsBrown rice, quinoa, oats, whole-wheat bread
Healthy FatsAvocados, nuts, seeds, olive oil

By understanding your body’s unique energy needs and embracing healthy habits, you can empower yourself to achieve sustainable weight loss and overall well-being. Remember, the journey is yours, and this guide is here to support you every step of the way!


Understanding your metabolism type and primary metabolic rate is instrumental in achieving sustainable weight loss. To optimize your weight loss, you should incorporate healthy eating habits, exercise regularly, and monitor your calorie intake based on your metabolism. Seek personalized guidance from healthcare professionals to achieve your health and wellness goals, as individual differences exist. Embrace the journey, empower yourself with knowledge, and make gradual, sustainable changes to reach your desired outcomes.

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