You’ve probably heard people talk about metabolism like it’s something you either lucked into or didn’t. Fast metabolism, slow metabolism, broken metabolism—it all sounds mysterious and frustrating.
But here’s the truth: metabolism isn’t magic. It’s the process your body uses to turn food into energy. Everything your body does—breathing, digesting, walking, thinking—relies on that process.
Your metabolism is always working, even when you’re sleeping. The total number of calories your body uses in a day is called your Total Daily Energy Expenditure (TDEE), and it includes:
Basal Metabolic Rate (BMR): The energy your body uses at rest, just to keep you alive.
Thermic Effect of Food (TEF): The energy it takes to digest and process your food.
Non-Exercise Activity Thermogenesis (NEAT): Calories you burn through everyday movement—cleaning, walking, fidgeting.
Exercise: The calories you burn through intentional workouts.
Now here’s where things get interesting: many people who are trying to lose weight eat too little for too long. And that actually slows the metabolism down.
WHY EATING TOO LITTLE CAN BACKFIRE
When you don’t give your body enough fuel, it adapts. Your metabolism slows down to conserve energy. You may feel tired, cold, irritable, and less motivated to move. You may even gain weight more easily despite eating less. That’s not failure—it’s your body trying to protect you.
MUSCLE MATTERS
Muscle is one of the best things you can build to support your metabolism. It takes more energy to maintain muscle, which means you burn more calories even at rest. Strength training and eating enough protein help you build and preserve this lean tissue.
MORE FOOD CAN BE THE ANSWER
Eating more (of the right things) doesn’t mean throwing caution to the wind. It means fueling your body in a way that supports energy, muscle, and long-term fat loss.
Here’s what that looks like:
– Eating enough protein at each meal to support muscle and manage hunger
– Including carbs to fuel your workouts, brain, and recovery
– Adding healthy fats to support hormones and feel satisfied
– Not skipping meals or under-eating during busy days
It might feel scary to eat more when you’ve spent years trying to eat less. But if your energy is low, your workouts are suffering, your weight loss has stalled, or your cravings are out of control—your metabolism might be asking for more support, not less food.
Your metabolism isn’t broken. It might just need a little encouragement. And when you learn to fuel your body well, you unlock a new level of strength, energy, and confidence that lasts.