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Performance · Answer

Can you improve your metabolism?

Metabolism is more stable through adulthood than most people think. Here's what research shows, and how activity and muscle affect energy use.
By Reviewed Updated 1 min read

Quick answer

Can you improve your metabolism?

You can influence your metabolism modestly, mainly by staying active and building or maintaining muscle. A landmark study of more than 6,000 people found that adjusted metabolic rate stays remarkably stable from about age 20 to 60, then declines slowly. Movement is the biggest variable part of daily energy use, and strength training helps preserve muscle.

At a glance

Key takeaways

  • Adjusted metabolic rate is fairly stable from about age 20 to 60.
  • After 60, metabolism declines by roughly 0.7% a year.
  • Physical activity is the most changeable part of daily energy expenditure.
  • Strength training and adequate protein help preserve metabolically active muscle.

"My metabolism slowed down" is one of the most common explanations for midlife weight gain. The science suggests a more nuanced picture.

What research shows about metabolism and age

A 2021 study in Science analyzed daily energy expenditure in more than 6,400 people aged 8 days to 95 years using the gold-standard doubly labeled water method. After adjusting for body size and composition, the researchers found:

  • Metabolism is highest, relative to size, in infancy.
  • It gradually declines through childhood and adolescence.
  • It stays remarkably stable from about age 20 to 60.
  • After 60, it declines by roughly 0.7% per year.

That means many midlife changes are more about activity and muscle than a sudden metabolic slowdown.

What you can influence

Your daily energy expenditure comes from resting metabolism, digestion, and movement.

  • Activity: the most changeable piece. The Physical Activity Guidelines recommend 150–300 minutes of moderate activity weekly — and daily non-exercise movement like walking adds up.
  • Muscle: muscle uses more energy at rest than fat. Strength training preserves it — see strength training after 40.
  • Protein: supports muscle and takes more energy to digest than carbs or fat.
  • Sleep: poor sleep is linked to changes in appetite hormones and less activity.

What has small effects

Spicy food, green tea, and cold exposure may slightly increase energy use, but effects are small. Read does cold plunge boost metabolism for more.

The bottom line

You can't radically change your metabolic rate, but you can make the most of it by moving more, lifting weights and sleeping well. Learn more in our energy optimization guide.

People also ask

More questions people ask

Does metabolism slow down in your 30s and 40s?

Research suggests not much, once body size and composition are accounted for. Changes often reflect less activity and muscle loss.

Do metabolism-boosting supplements work?

Effects of most supplements, including caffeine and green tea extract, are small and don't replace activity and diet.

Does eating more often boost metabolism?

No. Total food intake matters more than meal frequency.

Answers

More answers

Citations

Sources & references

  1. [1]Daily energy expenditure through the human life coursePontzer H, Yamada Y, Sagayama H, et al.. Science, 2021 · Cohort studyView source : Daily energy expenditure through the human life course (opens in a new tab)
  2. [2]The Physical Activity Guidelines for AmericansPiercy KL, Troiano RP, Ballard RM, et al.. JAMA, 2018 · Practice guidelineView source : The Physical Activity Guidelines for Americans (opens in a new tab)

Study links open a PubMed search for the exact title, so they keep working even if a journal changes its URL.

Related guides

Go deeper

Performance · GuideEnergy Optimization: How to Build Steady, All-Day EnergyWhy you feel tired and how to fix it: circadian rhythm, sleep, blood sugar, hydration, caffeine timing, movement and when fatigue is a signal to see a clinician.Longevity · AnswerHow Often Should You Do Strength Training After 40?Two to three strength sessions a week covering all major muscle groups is the evidence-based target after 40. Here's why and how to structure it.Biohacking · AnswerDoes a Cold Plunge Boost Metabolism? What the Science SaysCold exposure activates brown fat and raises energy use while you're cold, but the effect on weight is modest. What research shows and how to plunge safely.Performance · ArticleA Science-Informed Morning Routine for Steady, All-Day EnergyA 30-minute morning routine built on light, hydration, movement, protein and smart caffeine timing to prevent crashes and protect your sleep.Performance · ArticleActive Recovery vs. Rest Days: How to ChooseWhen to take a full rest day, when light movement helps more, and how to read your body's signals — plus sample active recovery sessions and a simple weekly structure.Performance · GuideFocus: Science-Backed Ways to Sharpen Attention and ConcentrationImprove focus with deep-work blocks, single-tasking, sleep, movement, caffeine timing and distraction control. Plus what the evidence says about nootropics.

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