"When you engage in fitness, you often hear statements like 'I just have a slow metabolism' or 'he can eat anything, his metabolism is super fast.' But what does that really mean? And how do you find out what kind of metabolism you have, so you can tailor your training and nutrition accordingly?"
🔥 What is metabolism actually?
Metabolism, or metabolic rate, is the process by which your body uses energy to function — from breathing to doing squats. There are three main components:
-
Basal Metabolism (BMR): the energy you consume at rest.
-
Activity level: all movement and sports that you do.
-
Thermic effect of food (TEF): energy that your body uses to digest food.
🧬 Different types of metabolism
'Although everyone is unique, you can generally categorize people based on their metabolic type. You often hear about these three types (originally from somatotypes):'
-
Ectomorph: fast metabolism, hard to gain weight, slim body.
-
Mesomorph: average metabolism, builds muscle mass quickly, athletic.
-
Endomorph: slower metabolism, easier fat storage, rounder build.
Note: these are not hard rules, but guidelines.
🔍 How do you find out what metabolism you have?
Here are 5 practical ways to better understand your metabolism:
1. Check your body type
-
Are you naturally slim and struggling to gain weight? -> Ectomorph
-
"Do you easily gain and lose? -> Mesomorph"
-
Does your body store fat quickly, even with little food? -> Endomorph
2. Keep track of your nutrition and weight
Use apps like MyFitnessPal or Cronometer. Eat consistently for a week, track your calorie intake, and see if you lose weight, gain weight, or stay the same. This gives you an idea of your maintenance level (maintenance calories).
3. Pay attention to your energy level
-
Quickly tired, slow recovery after workouts? Possible slower metabolism.
-
A lot of energy, quick recovery? Then your metabolism may be more active.
4. Test your BMR (basal metabolism)
"There are online calculators (such as Mifflin-St Jeor) that estimate your BMR based on age, weight, height, and gender. For accuracy, you can also have a metabolic test done at a sports medical center."
5. Observe how your body reacts to bulking/cutting
-
"Struggling to gain weight despite eating a lot? Faster metabolism."
-
Quickly gaining weight with a small calorie surplus? Slower metabolism.
💪 What can you do with that info?
As soon as you know how your metabolism works, you can train and eat smarter:
-
Ectomorph? Go for calorie-dense food, strength training with lower reps, and focus on recovery.
-
Mesomorph? You have it easy. Pay attention to balance and vary your workouts.
-
Endomorph? Opt for a slight calorie deficit, combine strength with cardio, and keep your nutrition tight.
🎯 Finally
"Your metabolism is not your destiny – it is a starting point. With the right strategy, you can train any body type towards your goals. The key? Awareness, consistent measurements, and smart adjustments."
"Do you need help determining your calorie needs or a customized plan? Let me know, and I'll help you further!"
