How to Burn More Calories All Day Long

Boost Your Basal Metabolic Rate

Burn More Calories

Burn more calories all day while doing absolutely nothing. It's possible if you increase your basal metabolic rate (BMR).


You may have heard this referred to as your resting metabolic rate (RMR). Essentially, your RMR and BMR are the same thing; the terms can be used interchangeably. Your BMR is the number of calories your body burns each day to perform the most basic (basal) life functions such as breathing, sleeping, digesting food, circulating blood, and producing new cells. If you don't know your BMR/RMR, click here.

Your BMR is responsible for over 70% of your total calories burned every day. Similar to the engine of a car, think of your BMR as your body's engine. The larger the engine, the more fuel (calories) it requires just to keep the engine turned on and running.

So if your goal is fat loss, it's paramount that you optimize your body's metabolic engine and raise your BMR as much as possible. There are two main ways to elevate your BMR:

1 Eat More Protein

Without adequate protein intake, it's impossible to build or maintain muscle. And protein has the highest Thermic Effect of Food (TEF). That means your body uses more energy and burns more calories breaking down and digesting protein compared to carbs and fats.

2 Lift Weights to Build or Maintain Muscle

Muscle is metabolically expensive and requires high amounts of energy (in the form of food or body fat) for your body to maintain. This is precisely why building muscle is key for fat loss – the more muscle mass you have, the higher your BMR, and the more calories you burn all day long while doing nothing.

Tanner Shuck is a former Division 1A football player and accomplished CrossFit athlete. His specializes in competitive fitness, with emphasis on training absolute and relative strength. Tanner is an online coach and personal trainer based out of Dubai, UAE. Follow on Instagram