Your Resting Metabolic Rate (RMR) is the number of calories your body burns at rest to fuel essential functions like breathing, circulation, and cell repair. Increasing your RMR helps you burn more calories 24/7, making it easier to manage weight and improve overall body composition.
Here are 9 science-backed strategies to give your metabolism a measurable boost in just three months.
1. Build Lean Muscle Mass
Why it works: Muscle tissue burns significantly more calories at rest than fat tissue. The more lean mass you have, the higher your RMR.
Action step: Incorporate 2–4 strength training sessions per week with compound lifts such as squats, deadlifts, and bench presses.
Track progress: Monitor muscle growth and fat loss with a DEXA Body Composition Scan.
2. Eat Enough Protein Every Day
Why it works: Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting it compared to carbs or fats (Harvard T.H. Chan School of Public Health).
Action step: Aim for 0.7–1.0 grams of protein per pound of body weight daily from lean meats, fish, dairy, eggs, and plant-based sources.
3. Increase Daily Movement (NEAT)
Why it works: Non-Exercise Activity Thermogenesis (NEAT) — the calories you burn from everyday movement — can significantly impact your total daily energy expenditure (Mayo Clinic).
Action step: Take walking breaks, stand during phone calls, use stairs instead of elevators, and aim for 8–10k steps daily.
4. Avoid Severe Calorie Restriction
Why it works: Extreme calorie deficits can cause your body to slow metabolism in an effort to conserve energy.
Action step: Use RMR Testing to find your exact calorie needs and maintain a moderate deficit (10–20% below maintenance) if your goal is fat loss.
5. Prioritize Quality Sleep
Why it works: Poor sleep disrupts hunger and metabolism hormones like leptin and ghrelin, which can lower your RMR (Sleep Foundation).
Action step: Aim for 7–9 hours of high-quality sleep each night.
6. Manage Stress Levels
Why it works: Chronic stress increases cortisol, which can encourage fat storage and reduce muscle mass.
Action step: Incorporate daily stress-reducing activities like meditation, yoga, or light outdoor activity.
7. Hydrate Adequately
Why it works: Even mild dehydration can slow metabolism and reduce energy output.
Action step: Drink at least half your body weight in ounces of water per day, increasing intake with activity or heat exposure.
8. Add High-Intensity Interval Training (HIIT)
Why it works: HIIT boosts calorie burn during and after workouts through the afterburn effect (EPOC — Excess Post-Exercise Oxygen Consumption) (ACE Fitness).
Action step: Include 1–2 HIIT sessions per week, alternating intense effort with recovery intervals.
9. Re-Test and Adjust Regularly
Why it works: As your body changes, your RMR changes too. Regular testing ensures your nutrition and training stay effective.
Action step: Schedule a follow-up RMR Test every 8–12 weeks to fine-tune your plan and keep results coming.
Bottom Line
Boosting your RMR in 90 days is possible with the right combination of strength training, proper nutrition, daily movement, and smart recovery. Using DEXA Body Composition Scans and RMR Testing takes the guesswork out of your plan so you can get measurable, lasting results.
Ready to find out your exact RMR and start improving it today? Book your test now and get your personalized 90-day metabolism boost plan.
