Metabolism is mass gain, catabolism is mass burning.
The question is what mass to build / burn - fat or muscle (or both at once).
And here already, a whole science, and the main thing in it is not to harm your body!
Proper nutrition and physical activity are not all that affect the metabolic rate. There is also sleep, hormones, body characteristics, and more.
Do not compare Yourself with anyone ever. There are no two people in the world with exactly the same metabolism. You don't need to compare yourself with anyone. There are no uniform rules and methods that work the same for everyone. Study yourself, your characteristics and genetics to understand how your metabolism works.
Sleep Influences metabolism no less than nutrition and fitness. Scientists argue that chronic lack of sleep leads to excess weight and increases the likelihood of illness.
Stress Also affects metabolism, because in times of stress, the body releases a large amount of the hormone cortisol, which regulates carbohydrate metabolism in the body. It promotes the direction of subcutaneous fat in the abdominal area.
Speed up metabolism Weight training and interval training will help. They send a signal to the body to build muscle mass so that it will be easier to train next time. The more mass, the better the metabolism.
Muscles require more calories Than fat. That is, the more muscle a person has and less fat, the more calories his body consumes.
Calculators and formulas Lies. They all have about 10% error. That is, if the calculator shows 2500 calories, in fact, 250 less are spent. There are people whose metabolic rate is significantly higher or lower than normal. For them, the error can be about 20%. That is, 500 kcal. You can't turn a blind eye to this.
Do experiments, read more, find out, ask, consult. Get to know your body to feel it better.
Metabolism or metabolism is a set of processes in the body, as a result of which the incoming food, water and air are converted into substances necessary for the body to function.