How to determine the speed of metabolism

The speed of metabolism can be comprehensively judged through basal metabolic rate measurement, daily physical observation, blood testing, and other methods. Metabolic rate is influenced by multiple factors such as age, muscle mass, hormone levels, exercise habits, and genetic factors.

1. Basal metabolic rate

Basal metabolic rate measurement is the gold standard for determining metabolic rate, which is calculated through indirect calorimetry or formulas. The metabolic cart is commonly used in the nutrition department of hospitals to detect resting oxygen consumption, and the Mifflin St Jeor formula can be used to estimate it for the general population. A value higher than the gender average of the same age indicates faster metabolism, while the opposite indicates slower metabolism. Individuals with larger muscle mass typically have higher basal metabolic rates.

2. Daily signs

People with fast metabolism often have high body temperature, fast heart rate, easy sweating, strong appetite, obvious food digestion speed, and strong cold resistance in winter. People with slow metabolism are prone to cold hands and feet, constipation, fatigue, and a significant trend of weight gain. But it is necessary to exclude pathological factors such as thyroid disease interference.

3. Blood testing

Thyroid function tests can reflect metabolic status, and elevated levels of free T3 and T4 indicate accelerated metabolism. The metabolic rate of blood glucose and blood lipids can also be indirectly referenced, such as those with fast postprandial blood glucose decline and high triglyceride clearance rate showing more active metabolism. It is necessary to make a comprehensive judgment based on other clinical indicators.

4. Exercise response

The rate of heart rate recovery after exercise is a simple criterion for judgment, and those with fast metabolism can experience a decrease of more than 50 beats per minute in heart rate within 5 minutes after stopping exercise. Under the same intensity of exercise, people with fast metabolism are more likely to experience heat burning reactions, such as skin flushing, excessive sweating, and shorter duration.

5. Genetic evaluation

Gene testing can detect metabolic related gene variations such as UCP1 and ADRB2. People with familial high metabolic characteristics typically exhibit strong appetite but low body fat percentage from a young age. This type of genetic predisposition requires a combination of environmental factors. Improving metabolic rate requires targeted lifestyle adjustments. It is recommended to maintain regular resistance training to increase muscle mass, drink no less than 1500 milliliters of water per day, and consume moderate amounts of food ingredients such as capsaicin and caffeine. To avoid metabolic damage caused by extreme dieting, patients with thyroid abnormalities or diabetes should give priority to the treatment of the primary disease. Regular monitoring of changes in body composition is more valuable as a reference than simply focusing on weight.