Metabolism 101: How it Works
Jyoti Singh
6 min read
Jan 22, 2026Understanding your metabolism is the first step to making informed decisions about your diet and fitness. Let's break down the science in simple terms.
What is Metabolism?
Metabolism refers to all the chemical processes in your body that convert food into energy. It's not just about burning calories, it's about how your body uses energy for everything from thinking to breathing to moving.
Components of Total Daily Energy Expenditure (TDEE)
Basal Metabolic Rate (BMR)
60-75%Calories burned at rest to maintain vital functions like breathing and circulation.
Thermic Effect of Food (TEF)
10%Energy used to digest, absorb, and process nutrients from food.
Physical Activity
15-30%Calories burned through exercise and daily movement (NEAT).
Factors That Affect Your Metabolic Rate
- Age: Metabolism typically slows 2-3% per decade after age 20
- Muscle Mass: More muscle = higher resting metabolic rate
- Body Size: Larger bodies require more energy
- Hormones: Thyroid hormones significantly impact metabolism
- Genetics: Some variation in metabolic efficiency is inherited
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