Energy recovery is crucial for wastewater treatment plants (WWTPs) to achieve sustainability, with thermal recovery being a key component. However, it is currently unclear how to effectively shift microbial metabolic pathways toward higher heat generation during pollutant degradation, which hinders improving heat recovery through process configuration and operation optimization. This study addressed this gap by investigating the impact of various conditions, including food-to-microorganism (F/ M) ratio, sludge retention time (SRT), and sludge structure, on the metabolic heat generation characteristics of activated sludge. The results revealed that high F/M, short SRT, and small aggregates promote heat generation. Specifically, increasing the F/M ratio from 0.20 to 0.40 kg COD kg −1 VSS day −1 increased the heat generation from 3.34 ± 0.12 to 4.18 ± 0.23 kJ g −1 COD. Increasing the SRT from 12 to 20 days decreased the heat generation from 4.70 ± 0.02 to 4.19 ± 0.07 kJ g −1 COD. It is estimated that the recoverable energy increased by process regulation accounts for approximately 24.6−94.4% of the energy consumption of WWTP operations. Smaller aggregates such as flocs showed higher heat generation capacity (3.34 ± 0.12−4.70 ± 0.02 kJ g −1 COD) than large and compact granules (0.11 ± 0.01−2.98 ± 0.22 kJ g −1 COD), with heat generation decreasing with granule size. The kinetic parameter analysis showed that a lower sludge yield coefficient corresponds to increased heat generation. The observation that organic-degrading bacteria, which are more catabolic, generate more heat than phosphorus/glycogen-accumulating and nitrifying bacteria, which are more anabolic, provides insight into the selection of bacteria to promote heat generation during wastewater treatment. This study identified factors and mechanisms that promote heat generation, thereby guiding the selection of optimal strategies to simultaneously improve pollutant removal and heat recovery from the perspective of unit configuration and operation settings.