"I have a slow metabolism." "My metabolism is broken." "I need to boost my metabolism." You've probably said or heard these phrases countless times. But what does "metabolism" actually mean? And more importantly – can you really control it?
Most people think metabolism is this mysterious thing that either works or doesn't. The truth? Your metabolism is a precise, measurable system with specific components you can influence. Understanding these components is the difference between guessing your calories and knowing exactly how many you need.
The Metabolism Equation: TDEE Explained
TDEE: Total Daily Energy Expenditure
The total number of calories your body burns in 24 hours
TDEE =
Each component plays a role – understanding them gives you control
Component 1: BMR (Basal Metabolic Rate)
What Is BMR?
The calories your body burns just to keep you alive. Breathing, heartbeat, brain function, cell repair – all the automatic stuff.
BMR Accounts For: 60-70% of Total Calories
If you burned 2,500 calories daily, approximately 1,500-1,750 come from BMR alone.
What It Powers:
- • Heart pumping blood
- • Lungs breathing
- • Brain function
- • Kidney filtration
- • Cell reproduction
- • Temperature regulation
Factors That Affect BMR:
- • Age (↓ 1-2%/decade after 30)
- • Gender (men > women)
- • Height (taller = higher)
- • Muscle mass (↑ muscle = ↑ BMR)
- • Genetics (10-15% variance)
Can You Change It?
- ✓ Build muscle (+50 cal/kg)
- ✓ Maintain weight (no crash dieting)
- ✓ Eat enough protein
- ✗ Age (can't reverse)
- ✗ Genetics (can't change)
Calculate Your BMR (Mifflin-St Jeor Equation)
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Example: 80kg, 180cm, 35 years
= (10 × 80) + (6.25 ×
180) - (5 × 35) + 5
= 800 + 1,125 - 175 + 5
=
1,755 calories
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Example: 65kg, 165cm, 30 years
= (10 × 65) + (6.25 ×
165) - (5 × 30) - 161
= 650 + 1,031 - 150 - 161
=
1,370 calories
Component 2: NEAT (Non-Exercise Activity Thermogenesis)
What Is NEAT?
All the calories you burn from movement that ISN'T formal exercise. Walking, fidgeting, standing, typing, cleaning – everything.
NEAT Accounts For: 15-30% of Total Calories
The Game-Changer: NEAT varies wildly between people. Someone who walks 15,000 steps daily burns 500-800 more calories than someone at 3,000 steps.
🔥 Why NEAT Matters for Dubai Professionals:
Office jobs = low NEAT. You might only burn 200-300 calories from NEAT if you sit 10 hours daily. But adding 10,000 daily steps = +400-500 calories. That's the difference between fat loss and maintenance.
Low NEAT Lifestyle (Sedentary Dubai Office Worker):
- Wake up → car to work (no walking)
- Sit at desk 9 hours
- Car home, couch, bed
- Daily steps: 2,000-3,000
- NEAT calories: ~250
High NEAT Lifestyle (Active Professional):
- Walk to coffee shop (2,000 steps)
- Standing desk + walk breaks
- Evening walk at Marina (5,000 steps)
- Daily steps: 12,000-15,000
- NEAT calories: ~700
Difference: 450 calories daily = 3,150 calories weekly = almost 0.5kg fat per week!
How to Increase Your NEAT in Dubai:
Target 10,000+ Daily Steps
Use Dubai Mall for AC walking (5km = 6,500 steps). Park far from office. Take stairs.
Standing Desk (Even Part-Time)
Stand 4 hours = burn extra 100-150 calories daily vs. sitting all day.
Walking Meetings
Take phone calls while walking. 30-min call = 2,000 steps = 80 calories.
Evening Walks at Marina/JBR
Post-dinner 30-minute walk = 3,000 steps = mental clarity + 120 calories.