Resting metabolic rate (RMR) is the amount of calories needed to sustain all of your body's functions while at rest. It's responsible for approximately 65% of your body's total calorie consumption, activity burning the remainder. It is regulated by several factors. Some are predetermined from a genetic standpoint, while others we can control.
The main factor is lean body mass, which is responsible for approximately 80% of our RMR. And there's only build muscle to affect lean body mass. Our RMR decreases by about 5% every decade after thirty, mainly because of the loss of muscle mass associated with aging. Fortunately, our lean body mass can be controlled through proper nutrition and strength training. It only takes a few months of training to recover one or two decades of decrease in our resting metabolic rate. By the metabolic system, muscle is very expensive tissue, even when it is at rest. No matter your age, just two extra pounds of muscle will cause approximately the same amount of calories to be burned throughout the day, even while at complete rest as a 45 minutes aerobics class.
Another way to positively influence our RMR is to provide our body with a steady flow of nutrients. The body is extremely resourceful, and during times of starvation it adapts by slowing down its resting metabolic rate. It tries to save every calorie consumed by storing some as fat. Any of the common diets that severely restrict your caloric intake ignore this principal and that's why people on those diets almost always gain at least their original weight back. When the body receives a regular flow of calories, in the form of frequent meals, it allows the resting metabolic rate to remain high, and burn those very same calories off.
Frequent meals also utilize the thermal effect of food. Eating temporarily cranks up your metabolism. The more meals you eat in a day, the more consistently your metabolism is boosted. You experience an increase in your RMR for about 5 hours every time you eat. This is responsible for 5 - 10% of your total calorie expenditure. Over the long haul this can make quite a difference.
Intense exercise also boosts the metabolism for up to 48 hours after completion. This is one of the main reasons why high intensity interval training is so much more effective than cardio or steady state training neither of which is intense enough to have a lasting impact on your resting metabolic rate.
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