{"id":9787,"date":"2026-04-29T16:28:18","date_gmt":"2026-04-29T07:28:18","guid":{"rendered":"https:\/\/burnfit.io\/?p=6440"},"modified":"2026-04-29T17:02:16","modified_gmt":"2026-04-29T08:02:16","slug":"how-to-increase-bmr-workouts-and-diet-for-a-lean-physique","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/how-to-increase-bmr-workouts-and-diet-for-a-lean-physique\/","title":{"rendered":"How to Increase BMR: Workouts and Diet for a Lean Physique"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9787\" class=\"elementor elementor-9787\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>The surefire &#8220;how to increase BMR,&#8221; balancing exercise and diet<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/BMR-Calculator_-Calculate-Your-Basal-Metabolic_.jpeg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"7\">If you want a body that burns calories even when you just breathe\u2014a physique that doesn&#8217;t easily gain weight\u2014the first thing you need to focus on is your <strong>&#8220;Basal Metabolic Rate&#8221; (BMR)<\/strong>. If your BMR is low, you easily feel fatigued, and unburned calories are directly stored as fat. On the other hand, a high BMR actively burns energy, allowing you to maintain a lean body.<\/p><p data-path-to-node=\"8\">If the most certain way to build a lean physique is increasing your BMR, then the most surefire &#8220;how to increase BMR&#8221; method is balancing strength training with a proper diet. Here are the essential tips you need to know.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/us\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">1. Calories Burned Just by Breathing: Calculating Your BMR<\/h3><p>Before trying to increase your BMR, you must first understand your body&#8217;s current state. Knowing your baseline is crucial for setting the right diet and workout volume.<\/p><ul><li><b><b>How to Calculate BMR (Harris-Benedict Equation)<br \/><\/b><\/b>This is the most common formula using your gender, weight, height, and age.<b data-path-to-node=\"12,0,1,0,0\" data-index-in-node=\"0\"><\/b><ul><li><b data-path-to-node=\"12,0,1,0,0\" data-index-in-node=\"0\">Men:<\/b> 66.47 + (13.75 \u00d7 Weight in kg) + (5 \u00d7 Height in cm) &#8211; (6.76 \u00d7 Age)<\/li><li><b data-path-to-node=\"12,0,1,1,0\" data-index-in-node=\"0\">Women:<\/b> 655.1 + (9.56 \u00d7 Weight in kg) + (1.85 \u00d7 Height in cm) &#8211; (4.68 \u00d7 Age)<\/li><\/ul><\/li><\/ul><p style=\"padding-left: 40px;\"><b>\ud83d\udca1 Calculation Example<\/b><\/p><ul><li style=\"list-style-type: none;\"><ul><li><strong>30-year-old male, 70kg, 175cm: <br \/><\/strong><span style=\"font-weight: 400;\">66.47 + (13.75 \u00d7 70) + (5 \u00d7 175) &#8211; (6.76 \u00d7 30) = <strong>Approx. 1,701 kcal<br \/><\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>30-year-old female, 60kg, 160cm<\/strong><strong>:<\/strong> <br \/>655.1 + (9.56 \u00d7 60) + (1.85 \u00d7 160) &#8211; (4.68 \u00d7 30) =<strong> Approx. 1,384 kcal<\/strong><\/span><\/li><\/ul><\/li><\/ul><p><img decoding=\"async\" class=\" wp-image-6421 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/How-To-Calculate-Your-BMR-Quickly-Accurately.jpeg\" alt=\"\" width=\"356\" height=\"237\" \/><\/p><p>If manual calculation feels too complex, simply search for a <strong>&#8220;BMR Calculator&#8221;<\/strong> on Google. By entering basic info, you can easily find your estimated BMR.<br \/><br \/><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Accurate Check via Body Composition (InBody) Test<br \/><\/b><span style=\"font-weight: 400;\">Since formulas only provide average estimates, the best method is getting a body composition test (like InBody) at a gym or health center. It provides a much more accurate BMR reflecting your actual muscle and body fat mass.<\/span><\/li><\/ul><p><img decoding=\"async\" class=\"wp-image-5757 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/InBody-Body-Composition-Analyzer-970S.jpeg\" alt=\"\" width=\"241\" height=\"241\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>2. Essential Method to Increase BMR: Strength Training<\/h3><p>Once you know your BMR, it&#8217;s time to take action to raise it. The most direct and effective way to increase your BMR is <strong>by building muscle mass<\/strong>. Since maintaining muscle requires significant energy, having more muscle naturally raises your baseline BMR.<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Workout Routine Focused on Large Muscles<br \/><\/b>Prioritize exercises like squats, deadlifts, and lunges that target the body&#8217;s large muscle groups (thighs, glutes, back, and chest). Developing large muscles yields a much higher boost in metabolic rate.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-6423 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Resistance-training_-heres-why-its-so-effective-for-weight-loss.jpeg\" alt=\"\" width=\"362\" height=\"241\" \/><\/p><p>\u00a0<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistent Strength Training 3 Times a Week<\/b><b><br \/><\/b>Cardio alone has its limits in raising your metabolism. Consistently engaging in strength training\u2014using heavy weights or your body weight\u2014at least three times a week is required to fundamentally improve your body&#8217;s constitution.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6424 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/10-Steps-For-Maximal-Male-Muscle-Growth-_-and-Mens-Workout-Plan_.jpeg\" alt=\"\" width=\"199\" height=\"299\" \/><\/p><hr \/><h3 data-path-to-node=\"28,0\">3. Quality Nutrition: Proper Eating Habits to Maintain BMR<\/h3><p>Just as important as exercise is a diet that replenishes your energy. Irregular eating or starvation diets reduce your body&#8217;s energy expenditure and drastically lower your metabolic rate.<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein Intake for Muscle Growth<br \/><\/b>Adequate nutrients are essential to synthesize the muscles you&#8217;ve worked hard to build. Consuming 1.2 to 1.5g of protein per 1kg of body weight along with fiber at every meal is crucial for activating your metabolism.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6425 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ub2e8\ubc31\uc9c8\uacfc-\uc6b4\ub3d9-\uac74\uac15\uc744-\uc9c0\ud0a4\ub294-\ucd5c\uc801\uc758-\uc870\ud569.jpeg\" alt=\"\" width=\"391\" height=\"224\" \/><\/p><p>\u00a0<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydration to Support Energy Metabolism<br \/><\/b>Sufficient water intake activates <strong>the sympathetic nervous system, boosting metabolic speed<\/strong>. Consistently drinking water throughout the day, as well as before and after workouts, greatly helps in raising your BMR.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5746\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Conquer-Your-Run-\u2640\ufe0f_Never-let-dehydration-slow-you-down\ud83d\ude45\u2640\ufe0f-This-guide-helps-you-find-the-perfect\ud83d\udc4c-RunningBuddy-a-water-bottle-that-keeps-you-hydrated-focused-on-your-goals-\u27a1\ufe0f-Read-Now-Hit-Your-Stride-https.jpeg\" alt=\"\ub9d1\uc740 \ud558\ub298 \uc544\ub798\uc11c \uc6b4\ub3d9 \uc911 \ubb3c\uc744 \ub9c8\uc2dc\uba70 \uc218\ubd84\uc744 \uc12d\ucde8\ud558\ub294 \uc5ec\uc131, \ub2e4\uc774\uc5b4\ud2b8 \uc815\uccb4\uae30 \ud0c8\ucd9c\uc5d0 \ud544\uc218\uc801\uc778 \uc2e0\uc9c4\ub300\uc0ac \ucd09\uc9c4\" width=\"287\" height=\"310\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/us\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-84b639e elementor-widget elementor-widget-text-editor\" data-id=\"84b639e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><b>4. <\/b>Maximizing Daily Energy Expenditure<\/h3><p>Beyond weight training, building habits that promote metabolism and use energy in everyday life is vital.<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Promote Metabolism with Light Post-Meal Activity<\/b><b><br \/><\/b>Sitting still or lying down after eating easily leads to the accumulation of unburned calories. A light 15-minute walk or stretching session after a meal prompts your muscles to use the consumed nutrients as immediate energy, keeping your metabolism active.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-6426 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Going-on-a-Walk_-Here-Are-7-Dynamic-Stretches-to-Do-First-Physical-Therapists-Say.jpeg\" alt=\"\" width=\"365\" height=\"243\" \/><\/p><p>\u00a0<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Utilizing NEAT (Non-Exercise Activity Thermogenesis)<br \/><\/b>Simply increasing daily non-exercise activities\u2014such as taking the stairs instead of the elevator or standing on public transport\u2014can significantly raise your total daily energy expenditure.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-6427 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Miert-olyan-egeszseges-a-lepcsozes_.jpeg\" alt=\"\" width=\"347\" height=\"231\" \/><\/p><hr \/><h3><b>5. <\/b>Consistent Tracking: Maintaining Workout and Diet Balance<\/h3><p>To consistently increase your BMR, you must objectively understand the balance between energy in (diet) and energy out (exercise). Clear, data-driven tracking is essential for this.<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Discovering Your Workout Routine and Condition<\/strong><br \/><\/span>By logging your daily exercise types, weights, and the food you eat, you can analyze the causes of days when your performance spikes or when your body feels heavy.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-6428 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/20-Fakten-und-Tipps-zum-Abnehmen.jpeg\" alt=\"\" width=\"412\" height=\"273\" \/><\/p><p>\u00a0<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Proving with Recorded Data, Not Just Feelings<\/strong><br \/><\/span>Don&#8217;t rely solely on mirror checks or how you feel; leave objective data. Visually confirming your progressively increasing workout volume (weight and reps) serves as a great driving force to sustain your exercise habit.<\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9807 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-523x1024.png\" alt=\"\" width=\"242\" height=\"474\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-523x1024.png 523w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-768x1503.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-785x1536.png 785w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-341x667.png 341w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-650x1272.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-550x1076.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-460x900.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-450x881.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210-350x685.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/4-e1777449544210.png 1000w\" sizes=\"(max-width: 242px) 100vw, 242px\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61fd993 elementor-widget elementor-widget-text-editor\" data-id=\"61fd993\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h4><b>\ud83d\udd25 <\/b>Increase Your BMR with BurnFit&#8217;s Systematic Tracking<\/h4><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-9597\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-526x1024.png\" alt=\"\" width=\"329\" height=\"640\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-526x1024.png 526w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-768x1495.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-789x1536.png 789w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-343x667.png 343w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-650x1265.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-550x1070.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-460x895.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-450x876.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547-350x681.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/1-e1775536455547.png 1000w\" sizes=\"(max-width: 329px) 100vw, 329px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-9598\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-531x1024.png\" alt=\"\" width=\"332\" height=\"640\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-531x1024.png 531w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-768x1482.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-796x1536.png 796w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-346x667.png 346w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-650x1255.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-550x1062.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-460x888.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-450x869.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755-350x676.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/3-e1775536506755.png 1000w\" sizes=\"(max-width: 332px) 100vw, 332px\" \/><\/p><p data-path-to-node=\"26,1\">If you desire a healthier, more toned body, it&#8217;s time to check your muscle mass and metabolic state. Successful body transformation is completed when consistent exercise and a proper diet reach perfect balance.<\/p><p data-path-to-node=\"26,2\">Use the intuitive workout tracking app, <b data-path-to-node=\"26,2\" data-index-in-node=\"40\">&#8216;BurnFit&#8217;<\/b>, to systematically log your strength and cardio workout volume today. By utilizing the <b data-path-to-node=\"26,2\" data-index-in-node=\"137\">&#8216;Memo&#8217; feature<\/b> during your workout log to note sleep duration and condition, and carefully checking your food and calories through the separate <b data-path-to-node=\"26,2\" data-index-in-node=\"281\">diet tracking feature<\/b>, you&#8217;ll create the perfect personalized data needed to practice the ultimate &#8220;how to increase BMR.&#8221;<\/p><p data-path-to-node=\"26,3\">Start a healthy lifestyle right now by tracking your workouts and diet with BurnFit.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: Pinterest, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><strong>[References]<\/strong><\/span><\/p><ul><li><p data-path-to-node=\"29,0,0\"><span style=\"font-size: 14px;\">Roza, A. M., &amp; Shizgal, H. M. (1984). The Harris Benedict equation reevaluated. <i data-path-to-node=\"29,0,0\" data-index-in-node=\"80\">The American Journal of Clinical Nutrition<\/i>.<\/span><\/p><\/li><li><p data-path-to-node=\"29,1,0\"><span style=\"font-size: 14px;\">Aristizabal, J. C., et al. (2015). Effect of resistance training on resting metabolic rate and its determinants. <i data-path-to-node=\"29,1,0\" data-index-in-node=\"113\">European Journal of Clinical Nutrition<\/i>.<\/span><\/p><\/li><li><p data-path-to-node=\"29,2,0\"><span style=\"font-size: 14px;\">Campbell, W. W., et al. (1994). Increased energy requirements and changes in body composition with resistance training in older adults. <i data-path-to-node=\"29,2,0\" data-index-in-node=\"136\">American Journal of Clinical Nutrition<\/i>.<\/span><\/p><\/li><li><p data-path-to-node=\"29,3,0\"><span style=\"font-size: 14px;\">Levine, J. A. (2002). Non-exercise activity thermogenesis (NEAT). <i data-path-to-node=\"29,3,0\" data-index-in-node=\"66\">Best Practice &amp; Research Clinical Endocrinology &amp; Metabolism<\/i>.<\/span><\/p><\/li><li><p data-path-to-node=\"29,4,0\"><span style=\"font-size: 14px;\">International Society of Sports Nutrition (ISSN). Position Stand: Protein and Exercise.<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/blog-en\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center stad-justify-content-center stad-pos-rel\" aria-hidden=\"true\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-marker-icon stad-pos-rel stad-duotone-icon stad-duotone-arrow-right-7 sonnet-duotone-ions\"><\/span>\r\n\t\t\t<\/div>\r\n<div class=\"stad-heading-marker-space-between stad-flex-none\" aria-hidden=\"true\"><\/div>\r\n\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span 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class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tWhy You Never Feel One-Arm Dumbbell Rows in Your Back\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-9815 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-best-high-protein-foods tag-burnfit tag-high-protein tag-high-protein-low-calorie-foods tag-high-protein-low-calorie-meals tag-high-protein-meals tag-high-protein-diet tag-high-protein-foods tag-lean-protein tag-meal-log tag-workout tag-workoutapp tag-workoutlog\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/top-5-high-protein-foods-for-office-workers-diet-management\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div 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300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tTop 5 High-Protein Foods for Office Workers&#8217; Diet Management\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-9787 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-basal-metabolic-rate tag-bmr-calculation tag-burnfit tag-how-to-increase-bmr tag-lean-physique tag-meal-log tag-neat-diet tag-strength-training-for-metabolism tag-workout tag-workout-log tag-workout-tracker-app tag-workoutapp\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/how-to-increase-bmr-workouts-and-diet-for-a-lean-physique\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"How to Increase BMR: Workouts and Diet for a Lean Physique\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/BMR-Calculator_-Calculate-Your-Basal-Metabolic_-650x325.jpeg\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/BMR-Calculator_-Calculate-Your-Basal-Metabolic_-350x175.jpeg 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/BMR-Calculator_-Calculate-Your-Basal-Metabolic_-450x225.jpeg 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/BMR-Calculator_-Calculate-Your-Basal-Metabolic_-650x325.jpeg 2000w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tHow to Increase BMR: Workouts and Diet for a Lean Physique\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-9774 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-meal-log tag-personalized-diet tag-personalized-nutrition tag-right-food-for-you tag-workout tag-workoutapp\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/personalized-nutrition-what-is-the-perfect-diet-for-my-body\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Personalized Nutrition: What is the Perfect Diet for My Body?\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/Personalized-Nutrition-Plan-650x433.jpeg\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/Personalized-Nutrition-Plan-350x233.jpeg 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/Personalized-Nutrition-Plan-450x300.jpeg 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/04\/Personalized-Nutrition-Plan-650x433.jpeg 2000w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tPersonalized Nutrition: What is the Perfect Diet for My Body?\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The surefire &#8220;how to increase BMR,&#8221; balancing exercise and diet If you want a body that burns calories even when you just breathe\u2014a physique that doesn&#8217;t easily gain weight\u2014the first thing you need to focus on is your &#8220;Basal Metabolic Rate&#8221; (BMR). If your BMR is low, you easily feel fatigued, and unburned calories are&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9786,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[144,145,23,143,148,138,147,146,64,150,149,50],"class_list":["post-9787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-basal-metabolic-rate","tag-bmr-calculation","tag-burnfit","tag-how-to-increase-bmr","tag-lean-physique","tag-meal-log","tag-neat-diet","tag-strength-training-for-metabolism","tag-workout","tag-workout-log","tag-workout-tracker-app","tag-workoutapp"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9787","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=9787"}],"version-history":[{"count":15,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9787\/revisions"}],"predecessor-version":[{"id":9811,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/9787\/revisions\/9811"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/9786"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=9787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=9787"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=9787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}