Is it better to have a higher or lower metabolic rate?

October 25, 2025 •

4 min read

Your basal metabolic rate (BMR) accounts for 60–70% of the calories you burn daily at rest, fueling essential functions like breathing and circulation. When questioning if it is better to have a higher or lower metabolic rate, it's crucial to understand that neither is inherently superior, and a healthy metabolism is all about balance.

Quick Summary

The ideal metabolic rate is highly individual and depends on various genetic, lifestyle, and health factors. Both fast and slow metabolisms come with distinct trade-offs related to energy levels, weight management, and longevity. The goal is not to force an extreme metabolic speed but to support a balanced and efficient rate through healthy habits.

Key Points

Balance Over Speed: An optimal metabolic rate is balanced and efficient, not simply high or low, depending on individual health goals.
Genetics Play a Role: Your metabolic speed is influenced by genetic factors, along with age, sex, and body composition.
Build Muscle for a Boost: Increasing muscle mass through strength training is one of the most effective ways to naturally increase your resting metabolic rate.
Beware of Extremes: Artificially pushing metabolism to unhealthy extremes can cause negative side effects like weight loss resistance or fatigue.
Lifestyle is Paramount: Your diet, exercise habits, sleep quality, and stress levels have a far greater impact on your metabolic health than genetic predispositions.
Low Metabolism Isn't Always Bad: For certain goals, like gaining muscle or conserving energy, a lower metabolic rate can offer advantages.
Weight Is Complex: A 'slow' metabolism is rarely the sole cause of weight gain; lifestyle factors are far more significant.

The Science of Metabolic Rate

Metabolism is the complex set of chemical reactions that sustain life, converting food and drink into the energy required for every bodily function. Your metabolic rate is the speed at which this process occurs, and it can be measured in several ways.

Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR)

Basal Metabolic Rate (BMR): The minimum number of calories your body needs to perform basic, life-sustaining functions at complete rest. It is measured under very specific conditions, including being in a reclined position after a night's sleep and a 12-hour fast.
Resting Metabolic Rate (RMR): Often used interchangeably with BMR, RMR measures the calories your body burns while at rest in a relaxed, but not necessarily fully inactive, state.

Key Factors That Influence Your Metabolic Rate

Body Composition: Muscle is more metabolically active than fat, so individuals with greater muscle mass tend to have a higher BMR. Strength training can boost your metabolic rate by increasing muscle mass.
Age: Metabolism naturally slows with age, partially due to a gradual loss of muscle mass. Research indicates a progressive decline in metabolic rate after early adulthood.
Genetics: Your hereditary traits can influence your metabolic speed, with some people naturally having a faster or slower metabolism.
Gender: Men typically have a higher metabolic rate than women due to a higher muscle-to-fat ratio.
Diet: The thermic effect of food (TEF) means digestion temporarily boosts metabolism. Protein has the highest TEF, requiring more energy to process than carbohydrates or fats.
Physical Activity: Regular exercise, particularly high-intensity interval training (HIIT), can temporarily increase your metabolic rate and burn fat.

The Advantages and Disadvantages of a Higher Metabolic Rate

The Upside of High Metabolism

A fast metabolism is often seen as a desirable trait, primarily because it allows individuals to consume more calories without gaining weight. This can simplify weight management for those with weight loss goals. A higher metabolic rate is also associated with increased heat production and higher energy levels. For some, it may even correlate with a more robust immune system and faster healing.

The Downside of High Metabolism

However, a very high metabolic rate can have several drawbacks. Individuals might experience constant hunger, difficulty gaining weight, excessive sweating, or elevated heart rates. In extreme cases, known as hypermetabolism (often triggered by illness or trauma), it can lead to dangerous and unintended weight loss, muscle weakness, and fatigue. Some animal studies even suggest an inverse correlation between a high metabolic rate and lifespan, though the link in humans is not fully understood.

The Advantages and Disadvantages of a Lower Metabolic Rate

The Upside of Low Metabolism

While a low metabolism is often stigmatized, it offers some unique benefits. For individuals recovering from illness or who are underweight, a lower metabolic rate can help with retaining more calories and gaining weight. Some studies, primarily in animals, have linked a lower metabolic rate to a longer maximum lifespan, suggesting better energy conservation over time.

The Downside of Low Metabolism

The main drawback of a lower metabolic rate is the tendency to gain weight more easily, as the body burns fewer calories at rest. It can also lead to symptoms like fatigue, constipation, difficulty losing weight, and sensitivity to cold. However, a truly sluggish metabolism is often not the primary cause of being overweight, which is more frequently linked to lifestyle factors like diet and inactivity.

Higher vs. Lower Metabolic Rate: A Comparison Table


Feature	Higher Metabolic Rate	Lower Metabolic Rate
Calorie Burn	Higher calorie burn at rest and during activity.	Lower calorie burn at rest, requiring fewer calories to maintain weight.
Weight Management	Can be easier to lose or maintain weight, but harder to gain.	Easier to gain weight, but can make losing weight more challenging.
Energy Levels	Often associated with high energy and alertness.	May be linked to fatigue and lower energy levels.
Longevity	Potential correlation with shorter lifespan in some animal studies.	Potential correlation with longer maximum lifespan, particularly in calorie-restricted scenarios.
Body Temperature	Tendency to feel warmer and sweat more easily.	Tendency to feel colder due to less internal heat generation.
Hunger	Can lead to frequent hunger due to rapid energy turnover.	May result in less frequent hunger.

How to Optimize Your Metabolic Health

Instead of fixating on a high or low rate, aim for metabolic balance by focusing on overall health:

Prioritize a Nutritious Diet: Eat balanced meals regularly and avoid extreme diets or long-term fasting, which can slow metabolism. Incorporating protein with each meal can boost TEF.
Stay Active with Purpose: Combine cardio and strength training. Building muscle increases your RMR, helping you burn more calories at rest. High-intensity interval training (HIIT) can also provide a temporary metabolic boost.
Get Enough Sleep: Poor sleep can disrupt hormones that regulate appetite and energy, potentially slowing down your metabolism. Aim for 7-9 hours of quality sleep per night.
Stay Hydrated: Drinking enough water is essential for all metabolic processes. Mild dehydration can cause a slowdown.
Manage Stress: Chronic stress and high levels of the stress hormone cortisol can negatively impact metabolism over time.

The Verdict: Seeking Balance Over Extremes

Ultimately, there is no simple answer to whether a higher or lower metabolic rate is better. Both have benefits and trade-offs. The pursuit of an unnaturally high metabolism through extreme measures is not a sustainable or healthy long-term strategy. For most people, the optimal approach is to foster a healthy, efficient, and balanced metabolic rate through lifestyle choices. By focusing on adequate nutrition, regular exercise, sufficient sleep, and stress management, you can support your body’s metabolic function and achieve sustainable well-being.

Research on Metabolic Health and Weight Management

Frequently Asked Questions

While a naturally slower metabolism means you burn fewer calories at rest, it is rarely the primary cause of weight gain. Lifestyle factors such as diet and activity levels have a much greater impact, and managing these is more effective for weight control.

Your metabolic rate is determined by several factors, including your age, sex, genetics, body size, and body composition (especially the ratio of muscle to fat). Your level of physical activity, diet, and sleep also play significant roles.

Not necessarily. While a fast metabolism can aid in weight management, an excessively fast rate (hypermetabolism) can be a sign of underlying health issues and can lead to unintended weight loss, fatigue, and constant hunger.

You can safely increase your metabolic rate by building muscle through strength training, incorporating high-intensity interval training (HIIT), eating enough protein, and ensuring adequate sleep. Avoid extreme diets, which can have the opposite effect.

Yes, metabolism tends to slow down with age. This is partly due to the natural decline in muscle mass that occurs over time. However, this effect can be mitigated with a focus on a healthy diet and regular strength-building exercise.

A lower metabolic rate, often associated with better energy conservation, can be beneficial for those who find it difficult to gain weight, such as individuals recovering from illness. Some animal research also suggests a link between lower metabolism and longer lifespan.

Some foods and beverages, like protein-rich foods, green tea, and coffee, can offer a small, temporary boost to your metabolism through the thermic effect of food. However, they are not a substitute for a balanced diet and regular exercise in managing metabolic health.