Your daily energy expenditure has four components: basal metabolic rate (60-70%), the thermic effect of food (~10%), exercise (5-10%) and NEAT, all non-exercise movement (15-30%). Knowing this changes where it is worth acting.
What DOES raise your expenditure (in order of impact)
| Lever | Impact | Why it works |
|---|---|---|
| More muscle (strength) | High and durable | Each kg burns more at rest and improves glucose |
| NEAT (move more) | Very high | Up to 800 kcal/day difference between people |
| More protein | Medium | The macro with the highest thermic effect (20-30%) |
| Sleep 7-9 h | Medium | Maintains expenditure and next-day NEAT |
| Caffeine | Low | +3-5% temporary, fades with tolerance |
NEAT: the lever nobody mentions
NEAT is the calories you spend doing everything that is not sleeping, eating or training: walking, cooking, standing, typing, fidgeting. Between a very sedentary person and a restless one there can be 800 kcal of difference a day. And the best part: it is the easiest to raise.
- Set an alarm to stand up every hour if you work sitting down
- Walk while you are on the phone
- Park further away, get off a stop early, take the stairs
- Simple target: 8000-10000 steps a day
- A standing desk or a walk after eating adds up without you noticing
Renzy connects to your phone's health data to cross your steps and activity with what you eat, so you see your real energy balance every day.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
What really matters
Forget shortcuts. If you want to "speed up your metabolism", train strength to gain muscle, eat enough protein, move more during the day and sleep well. It is not glamorous and does not come in a bottle, but it is the only thing that works sustainably.
To know whether your plan works you need data: log what you eat with Renzy, cross your intake with your activity, and watch your weight trend over several weeks. Metabolism is not "felt", it is measured.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
