How to Increase Metabolism & Metabolism Calculator

By : | 26 Comments | On : June 21, 2013 | Category : Fitness, Lifestyle, Weight Gain, Weight Loss, Weight Maintenance, Well Being


Have you ever wondered how to increase your metabolism? Or which foods increase metabolism? Or even how to calculate how many calories you need a day? Well wonder no more, I have the answers in this blog post!

First, let’s get some terminology out of the way:

Basal Metabolism: Body functions that are essential for life including the maintenance of body temperature, breathing, keeping blood pumping around the body and brain function. The ingestion and digestion of food also requires energy, as does the absorption and utilisation of nutrients.

Basal Metabolic Rate (BMR): The amount of energy (calories) used to maintain your basal metabolism, which varies depending on gender, age, weight and body composition. Your BMR represents 45-70% of total daily energy expenditure.

Estimated Energy Requirement (EER): The amount of energy (calories) from food needed to maintain body size, body composition, activity and growth. This is based on total energy expenditure (TEE) – the average amount of energy/calories used in a typical day.




To calculate your daily calorie needs you need to work out your BMR, and then add on a physical activity level. To lose weight you should subtract 600 calories from the final figure, and to gain weight you should add this on (you may need to add or subtract between 500 and 1000 Kcal). Don’t take your calorie intake down below 1200 Kcal though – unless under supervision of a health care professional such as a doctor, nurse or dietitian.

1) Calculate your estimated Basal Metabolic Rate (BMR): 

metabolism calculator

2) Multiply your BMR with the following, depending on your Lifestyle:

Light or Sedentary Activity: 1.4 – 1.69

Moderately Active: 1.7 – 1.99

Vigorously Active: 2 – 2.4

So, now you know your number! Remember though, all of these equations are just ESTIMATES, a figure to roughly go by and tweak as needed. If your weight is stable then you know that you’re eating to your bodily needs exactly.

You can however increase your metabolic rate which means that a) weight loss will be easier and b) you will be able to eat more to maintain your weight.. whoop whoop!

To find out how to increase your metabolism simply check out my video below (you can see more of my videos on my YouTube Channel).

I hope you find these tips useful and I hope it inspires YOU to increase your metabolism TODAY!

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Comments (26)

  1. posted by elkie on October 20, 2013

    I’m currently maintaining weight at 110 lbs (5’5 tall) 35yr old Female. 250G CHO, 130G PRO and 60G FAT, which is approx 2100 Calories, have maintained this weight for 3-4 weeks now, do you think I could increase overall calories a little but more? even on these macros, I still get hungry! I could have lunch and be hungry again, stomach rumbling in an hour or so! people (esp females) cant believe I eat soo much.

    • posted by Nics Nutrition on October 20, 2013

      Hello! It sounds like you need to speak to a dietitian for tailored advice, ask your GP for a referral :)

  2. posted by John Paul on November 16, 2013

    So being a 29 year old active mail weighing 76kg my BMR is 3698.1 so that’s my daily advised calorie intake to maintain or 3098 kcal to lose weight?

    • posted by Nics Nutrition on November 16, 2013

      Yep.. your BMR works out at 1,809.. and EER (taking into account activity) to main weight is 3,618 using an activity factor of 2.. so to lose weight you would subtract 600 which equals 3,000. Hope this helps! Remember though, they are only estimates!

  3. posted by John Paul on November 17, 2013

    That’s interesting thanks for your response. Perhaps I’m bring too generous with my calorie consumption estimates on myfitnesspal or else my cheat days are just ruining me.

  4. posted by jonica on January 23, 2014

    Hi Nicola, could you please explain how came to1809 for John Paul’s BMR? Thanks, Jonica.

    • posted by Nics Nutrition on January 23, 2014

      Just use the equation above based on age and gender :) x

  5. posted by Pete on March 13, 2014

    One question, how do you decide which lifestyle you fit into? I train/exercise 5-6 times a week (cardio and resistance) and pretty much walk everywhere but would only class myself as moderately active, am I being a bit harsh on myself. Good article though and gives a good idea of what calorie intake to consume

  6. posted by Gill on March 13, 2014

    If your calories based on above come out as 1730 a day, and you technically burn 139 cals off through exercise do you take that into account? I log my food intake and exercise through myfitnesspal, and set my daily calories at 1730 based on above, but any exercise you log shows as more calories available, do you see what I mean? So, q is should I add in exercise or is this taken into account based on your bmr and not meant to be counted in?

    • posted by Nics Nutrition on March 13, 2014

      If you times BMI by the activity factor it gives an ESTIMATE for the total days calorie intake burned. MFP may be more accurate if you’re typing in specific exercises but I would personally go for somewhere in the middle! It’s all an estimate remember.

  7. posted by Angie on February 21, 2015

    Hi, I have just discovered your site today and I am very surprised. You are inspiration. You write very interesting posts I can not stop reading. I’m Angie from Poland. I have also a blog about healthy nutrition. You are my inspirace. Greetings from Polish.

  8. posted by Sophie on February 17, 2016

    Hi, I find you so inspiring and helpful. However, I am struggling to work out my BMR and how many calories to consume a day- I am 18 years old, moderately active, I’m 5’3inches and weigh 47kg. If you could help me I would really appreciate it. Thanks xoxo

    • posted by Nics Nutrition on February 18, 2016

      You’ll need around 2100 kcal :) May be more if you’re more active than usual!

  9. posted by Nada on April 10, 2016

    Hi! I always come back to this article cuz it brings reality. I am 20y old 167cm 55kg. I am exercising 3-4 times per week (around 35-40 min), wherever I go I do it by walking or riding a bike. I am student so for big part of day I can be sedentary. I am not sure what is my activity level but I eat around 2000-2200 cal. I gained cuz of ed in the past but i think i am maintaining now. What do you think?

    Keep on doing great job! Have a nice day!
    (sorry for mistakes english is not my native language)

    • posted by Nics Nutrition on April 10, 2016

      Hello! If you’re happy with your weight and it’s stable then you’re eating enough calories :) x

  10. posted by Jan on June 14, 2016

    Hi…just reading through your website…very informative. I have now worked out my BMR and know roughly how many calories I should have….my main problem is i have been on betablockers for the past year and with it came weight gain. I find it almost impossible to lose weight and for 1 month now I have started doing the Rosemary Conley whole body workout 4 times a week but not even a lb of weight loss yet…I need to kick start my metobolic rate again so your video was very appreciated..will follow your advice and see how it goes. Thanks Jan

    • posted by Nics Nutrition on June 15, 2016

      Aw good luck Jan and thank you for your comment! xx


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