how to increase your slow metabolism

24 Sept 2026 · 1 min

Watch on YouTube

1:07

In this concise fitness video, the speaker explains how the body expends calories throughout a typical day, dividing the total into four components: 5% from formal workouts, 10% from the thermic effect of food (with protein being the most metabolically costly), 15% from non‑exercise activity (NEAT) such as walking, fidgeting, and standing, and 70% from resting metabolic rate. For each component, the speaker offers a practical tip to boost its contribution—add more protein, use a standing desk and aim for 6,000 steps daily, build muscle and get more sleep. The video ends with a call‑to‑action directing viewers to a link in the creator’s bio for personalized calorie guidance.

Chapters

This is how your body burns calories in a day. 5% comes from your workout. And yes, it's only 5%. 10% comes from digesting the food that you eat. If you want to increase this number, eat more protein because it burns the most calories to digest. 15% comes from all the movement in your day that isn't a dedicated workout. Walking, fidgeting, standing up. If you want to increase this number, I recommend getting a standing desk and to make sure you walk at least 6,000 steps per day. And 70% comes from how many calories your body burns at rest to keep you alive. If you want to increase this, build more muscle because muscle requires more calories to maintain it, and get more sleep because more sleep will increase the calorie burn of everything listed here. And if you need to know how many calories you should be eating per day, click this link in my bio.