Basal metabolic rate is determined primarily by body size, composition, age, and genetics. Research by Levine on NEAT shows total daily activity is more variable than BMR. Each pound of muscle burns only about 6 calories daily at rest — meaningful but not transformative. No supplement or quick fix meaningfully boosts metabolism. Focus on sustainable habits, muscle maintenance, and total activity.
This companion covers what determines BMR, what you can change, what you can’t, and practical implications. (3 min read)