What Is Metabolic Age?
Metabolic age compares your Basal Metabolic Rate (BMR) to the average BMR for people of different chronological ages. If your metabolic age is lower than your actual age, your metabolism is faster than average — indicating better fitness. If higher, your metabolism is slower than typical.
1. Calculate your BMR using the Mifflin-St Jeor equation
2. Compare to average BMR by age group
3. Find the age group that matches your BMR
Mifflin-St Jeor (Male): BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161 + 166
Mifflin-St Jeor (Female): BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161
Factors Affecting Metabolic Age
- Muscle mass: More muscle = higher BMR = younger metabolic age
- Body fat: More fat = lower BMR = older metabolic age
- Activity level: Regular exercise increases BMR
- Diet: Severe calorie restriction can lower BMR
- Sleep: Poor sleep negatively affects metabolism
How to Improve Your Metabolic Age
Build lean muscle through resistance training, maintain consistent cardio exercise, get adequate sleep, stay hydrated, eat enough protein, and avoid crash diets.
How to Use
Enter your age, gender, weight, and height. The calculator estimates your BMR, compares it to age-group averages, and shows your metabolic age.
Accuracy Note
Metabolic age is an estimate based on population averages. For precise BMR measurement, indirect calorimetry testing at a medical facility is recommended.
Disclaimer
This calculator is for informational purposes only and does not constitute medical advice. Consult a healthcare provider for personalized health assessments.