Because men usually have more muscle and less body fat than their female counterparts of the same age and weight, they end up burning more calories. If they are large and have more muscle, they burn more calories, even at rest. As you get older, though, muscle mass decreases and fat increases, which slows down the calorie-burning process.
Basal Metabolic Rate
Basal metabolic rate, or BMR, factors in when determining how many calories you need to maintain, lose or gain weight. It is influenced by genetics, gender, age, weight, body surface area, body fat percentage, diet, body temperature and overall health. External temperature, glands, exercise and illness or stress are other factors affecting BMR. One quick way to determine your calorie needs is to multiply your current bodyweight by 12 to 13 calories per pound to experience fat loss; 15 to 16 calories per pound to maintain; and 18 to 19 calories per pound to gain weight. A 180 lb. man would need to eat between 2,160 and 2,340 calories daily to lose weight.
Diet
Boost your metabolism by eating smaller meals more often. Taking the same amount of food and spacing it out throughout the day, known as "grazing," helps to normalize blood sugar levels rather than having three large spikes from eating three large meals. Be sure to eat breakfast, because it does rev your metabolism. Even a 250-calorie snack will do it, according to Fitwatch.com. Add spices, such as cinnamon, to your food to increase metabolism. Kiwi fruit is rich in vitamin C, which helps you burn more fat when exercising. Adding ice to a drink causes your body to work harder to heat your body, and drinking a caffeinated drink such as coffee or tea and temporarily raises your heart rate and metabolism.
Exercise
Physical activity boosts your metabolism and burns calories, so the more active you are, the more calories you burn. Regular aerobic exercise includes activities such as bicycling, brisk walking and playing tennis. At least 30 minutes of physical activity is recommended each day, even in chunks of 10 minutes if you do not have time for longer exercise. Strength training, such as weightlifting, is a good way to counter age-related muscle loss. Muscle burns more calories than fat and is a factor in weight loss. Lifestyle changes such as taking the stairs instead of the elevator, gardening or doing housework all burn calories.
Cautions
There are no magic bullets to raise your metabolism to quickly lose weight, even though there are a number of products on the market today that make such claims. Starvation does not work either, as the body begins to conserve calories by hanging on them and slowing down metabolism. Sensible dieting coupled with exercise will raise your metabolism in a consistent way over time.
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