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Metabolic Rate

Metabolic Rate is a term used to refer to how many calories one 'uses' per day, and dietary intake per day is usually measured in accordance to Metabolic Rate. Some supplements may increase or decrease Metabolic Rate, and influence weight gain or loss.

Our evidence-based analysis on metabolic rate features 34 unique references to scientific papers.

Kamal
Research analysis lead by Kamal Patel
All content reviewed by Examine.com Team. Published:
Last Updated:

Frequently Asked Questions about Metabolic Rate

Do I need to eat six times a day to keep my metabolism high?
Eating food six times a day, or very high meal frequency, does not seem to increase the overall metabolic rate more than simply eating three times a day. If such a meal frequency can help you feel better on a diet then it can be useful but it alone won't cause weight loss or prevent weight gain.

Human Effect Matrix

The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect metabolic rate
Grade Level of Evidence
Robust research conducted with repeated double-blind clinical trials
Multiple studies where at least two are double-blind and placebo controlled
Single double-blind study or multiple cohort studies
Uncontrolled or observational studies only
Level of Evidence
? The amount of high quality evidence. The mo re evidence, the more we can trust the results.
Outcome Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
Notes
grade-b Ephedrine Notable Very High See all 6 studies
Ephedrine, secondary to the stimulatory properties, appears to reliably increased metabolic rate
grade-b Conjugated Linoleic Acid - Moderate See all 5 studies
Currently thought to be somewhat ineffective as the evidence supporting an increase are confounded with food intake whereas the evidence supporting no increase is more statistically robust.
grade-b Green Tea Catechins - Very High See all 3 studies
No significant influences on metabolic rate overall
grade-c 7-Keto DHEA Notable - See study
Somewhat notable as the decrease seen with dieting was effectively abolished and reversed with 7-keto supplementation over 7 days of low caloric intake, but more evidence is required to establish the reliability of this and how strong it actually is.
grade-c ECA  
grade-c Fucoxanthin  
grade-c Aframomum melegueta  
grade-c Caffeine  
grade-c Medium-chain triglycerides  
grade-c Nicotine  
grade-c Resveratrol  
grade-c L-Carnitine  
grade-c Quercetin  
grade-c Synephrine  
grade-c Trimethylglycine  
grade-c Vitamin B3 (Niacin)  
grade-c Vitamin D  
grade-c Yerba mate  
grade-d Sodium Bicarbonate  
grade-d Chromium  
grade-d Creatine  
grade-d Fish Oil  
grade-d Ginger  

All comparative evidence is now gathered in our ​A-to-Z Supplement Reference.

The evidence for each separate supplement is still freely available ​here.

References

  1. Bellisle F, McDevitt R, Prentice AM. Meal frequency and energy balance. Br J Nutr. (1997)
  2. Palmer MA, Capra S, Baines SK. Association between eating frequency, weight, and health. Nutr Rev. (2009)
  3. Leidy HJ, Campbell WW. The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies. J Nutr. (2011)
  4. Taylor MA, Garrow JS. Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. Int J Obes Relat Metab Disord. (2001)
  5. Verboeket-van de Venne WP, Westerterp KR. Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism. Eur J Clin Nutr. (1991)
  6. Smeets AJ, Westerterp-Plantenga MS. Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency. Br J Nutr. (2008)
  7. Cameron JD, Cyr MJ, Doucet E. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. (2010)
  8. Verboeket-van de Venne WP, Westerterp KR. Frequency of feeding, weight reduction and energy metabolism. Int J Obes Relat Metab Disord. (1993)
  9. Munsters MJ, Saris WH. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. PLoS One. (2012)
  10. Pearcey SM, de Castro JM. Food intake and meal patterns of weight-stable and weight-gaining persons. Am J Clin Nutr. (2002)
  11. Webber J, Macdonald IA. The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. Br J Nutr. (1994)
  12. Mansell PI, Fellows IW, Macdonald IA. Enhanced thermogenic response to epinephrine after 48-h starvation in humans. Am J Physiol. (1990)
  13. Heilbronn LK, et al. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. (2005)
  14. Zerguini Y, et al. Influence of Ramadan fasting on physiological and performance variables in football players: summary of the F-MARC 2006 Ramadan fasting study. J Sports Sci. (2008)
  15. Chennaoui M, et al. Effects of Ramadan fasting on physical performance and metabolic, hormonal, and inflammatory parameters in middle-distance runners. Appl Physiol Nutr Metab. (2009)
  16. Sadiya A, et al. Effect of Ramadan fasting on metabolic markers, body composition, and dietary intake in Emiratis of Ajman (UAE) with metabolic syndrome. Diabetes Metab Syndr Obes. (2011)
  17. Shariatpanahi ZV, et al. Effect of Ramadan fasting on some indices of insulin resistance and components of the metabolic syndrome in healthy male adults. Br J Nutr. (2008)
  18. Yarahmadi Sh, et al. Metabolic and clinical effects of Ramadan fasting in patients with type II diabetes. J Coll Physicians Surg Pak. (2003)
  19. Bouguerra R, et al. {Metabolic effects of the month of Ramadan fasting on type 2 diabetes}. East Mediterr Health J. (2003)
  20. Food intake patterns and body mass index in observational studies.
  21. Bertéus Forslund H, et al. Meal patterns and obesity in Swedish women-a simple instrument describing usual meal types, frequency and temporal distribution. Eur J Clin Nutr. (2002)
  22. Drummond SE, et al. Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes. Int J Obes Relat Metab Disord. (1998)
  23. International Society of Sports Nutrition position stand: meal frequency.
  24. Observational Studies Refuting the Effectiveness of Increased Meal Frequency on Weight loss/Fat loss.
  25. Titan SM, et al. Frequency of eating and concentrations of serum cholesterol in the Norfolk population of the European prospective investigation into cancer (EPIC-Norfolk): cross sectional study. BMJ. (2001)
  26. Howarth NC, et al. Eating patterns and dietary composition in relation to BMI in younger and older adults. Int J Obes (Lond). (2007)
  27. Duval K, et al. Physical activity is a confounding factor of the relation between eating frequency and body composition. Am J Clin Nutr. (2008)
  28. Weinsier RL, et al. Metabolic predictors of obesity. Contribution of resting energy expenditure, thermic effect of food, and fuel utilization to four-year weight gain of post-obese and never-obese women. J Clin Invest. (1995)
  29. Saris WH. Fit, fat and fat free: the metabolic aspects of weight control. Int J Obes Relat Metab Disord. (1998)
  30. Farshchi HR, Taylor MA, Macdonald IA. Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. Int J Obes Relat Metab Disord. (2004)
  31. Farshchi HR, Taylor MA, Macdonald IA. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Am J Clin Nutr. (2005)
  32. Yannakoulia M, et al. Association of eating frequency with body fatness in pre- and postmenopausal women. Obesity (Silver Spring). (2007)
  33. Adechian S, et al. Protein feeding pattern, casein feeding or milk soluble protein feeding did not change the evolution of body composition during a short-term weight loss program. Am J Physiol Endocrinol Metab. (2012)
  34. Solomon TP, et al. The effect of feeding frequency on insulin and ghrelin responses in human subjects. Br J Nutr. (2008)