It’s like blaming your phone for having a smaller battery, it’s not your fault and not in your control either. According to a study, Basal Metabolic Rate (BMR) is largely inherited, accounting for 40–70% of differences in metabolism across individuals (Loos & Bouchard, 2008, Nature Reviews Endocrinology), then how can it be your fault?
So, stop blaming yourself for a “slow metabolism”. Some things are built in, though a healthy diet, opting for certain exercise you can still control aspects of your bodies metabolism
Age too plays an important role in metabolism. After 30s, muscle mass naturally declines, leading to a drop in calorie-burning capacity. Research suggests metabolism decreases by about 1–2% per decade (Pontzer et al., 2021, Science).
Gender too plays a difference, men are found to have higher BMR than women due to more lean muscle mass. Whereas certain medical condition can dampen metabolism to a great extent like hypothyroidism, PCOS, and insulin resistance can dampen metabolism.
You know what else can deeply affect your metabolism which is also being highly glorified? It is crash dieting, poor sleep, and high stress. These slow down the metabolism by signaling the body to conserve energy.
What You Can Control:
Muscle is your calorie-burning engine. Each kilogram burns 7–10 kcal/day at rest, so lifting weights or resistance training keeps your metabolism higher even when you’re binge watching.
Protein costs energy to digest, 20–30% of its calories are burned during digestion. It keeps you full, protects muscle, and prevents metabolism from slowing.
Daily movements like walking, cleaning, or fidgeting can add up big. NEAT can differ by up to 2000 calories/day between people—so small habits matter more than you think.
Poor sleep and high stress mess with hormones like cortisol, leptin, and ghrelin, leading to cravings and fat storage. 7–9 hours of sleep + stress control = smoother metabolism.
Conclusion
So no, it’s not all your fault. But yes, you can influence it. Think of metabolism as a mix of genetics you can’t swap, age you can’t pause, and habits you can absolutely hack especially by improving your diet.
