What is it and how do you calculate it?

They say age is just a number. But what if your body is actually older or younger than the number of candles on your birthday cake? It is the idea behind the metabolic age in which it Metabolism of your body with other people in your age group compared. At least that’s what’s promised. Currently, the concept of metabolic age is not very well understood, but the term is gaining popularity in the fitness industry. While a low metabolic age seems to indicate a lower risk of health problems, all of these claims should be viewed with caution. What we do know is this: the things that seem to lower your metabolic age are generally healthy for you. So there is no reason not to do them.

Metabolic age: what is it?

metabolic age what does it say

Although metabolic age can be measured in a number of ways, it typically refers to how your basal metabolic rate (BMR) compares to the average BMR of people your age (age). Metabolism and basal metabolism change with age.

So what is the basal metabolic rate? That’s it number of calories, which you need to keep your basic life functions at rest without external influences. For example, it does not take into account the extra energy you need to train or be physically active.

This value is slightly different from the resting metabolism (RMR), also called the resting metabolism, which measures the amount of energy the body burns at rest.

Why is metabolic age important?

metabolic age woman 50 kg 30 years

Your metabolic rate can be one Indicator of your physical health be. A metabolic age lower than your biological age indicates good health and a healthier, more active lifestyle, while a higher SWA indicates that you may have health problems, according to a study in the journal transplantation from May 2017 (1).

Although much more research is needed, a small study of 19 people was conducted in June 2019 in Current developments in nutrition (2) published a possible health benefit: a lower metabolic age than age was associated with lower blood pressure.

Why can your metabolic age be lower than your biological age?

metabolic age lower than biological age

First of all, basal metabolism depends on your gender, weight, height and age. So adding a few extra pounds to your height can lead to an older metabolic age.

More advanced and accurate methods of measuring basal metabolism also take into account yours body composition, ie the percentage of bone, fat, water and muscle. The biggest factor leading to a higher SWA is most likely a lower ratio of lean body mass to total body weight.

This is because a higher lean body mass-to-fat mass ratio often means you burn more calories at rest than a person of the same weight who has more fat, according to the Mayo Clinic.

determine the correct metabolic age

And of course affect yours Diet and exercise habits Your weight and body composition. For example, your metabolic age may be higher than your biological age if you do not exercise regularly, have a regular poor diet, and do not handle stress well. This can lead to a loss of lean body tissue, an increase in fat and a general deterioration in health.

How to calculate metabolic age?

Determination of body composition

Wondering how to find out your metabolic age? There is currently no standardized method, to determine it. Instead, various calculations and proprietary software are used, but none of these have been validated by research.

That said, if you want to calculate your metabolic age, you need to Access to other people’s datawho is the same biological age as you. Yet only a few personal trainers, registered dietitians and other professionals at medical or fitness centers have the technology to determine your metabolic age. If you are curious, look online for suppliers in your area or call them.

Calculate metabolic age using a bioelectric impedance scale

These experts can measure your metabolic age using one bioelectrical impedance balance Calculate. You stand or hold on to sensors that send a low-level electric current through your body that measures your body fat and lean body mass to calculate metabolic age.

There are also bioelectric impedance scales that can be purchased online for the home, but their accuracy may vary.

If you have access to a metabolic age chart that gives you the basal metabolic rate or the basal metabolism of other people in your age group, you can calculate your own metabolism. To do this you can use more different formulas use:

1. The Mifflin-St.Jeor formula

Calculate metabolic age using an impedance scale

The Mifflin-St.Jeor formula for calculating basal metabolic rate is derived from the Harris-Benedict formula as published in the February 1990 journal American Journal of Clinical Nutrition (3) was published.

For women: (10 × body weight in kg) + (6.25 × height in cm) – (5 × age this year) – 161
For men: (10 × body weight in kg) + (6.25 × height in cm) – (5 × age this year) + 5

Let’s say you’re a woman, 30 years, 68 kg and 152.4 cm. Your basal metabolism would then be 1321.5. As a reminder, this is an estimate of the calories your body burns by performing basic functions such as breathing and blood circulation, without exercise or physical activity.

Tip: Manual calculations are not 100 percent accurate. Absolutely accurate calculations of basal metabolic rate require sophisticated equipment operating in a tightly controlled test environment.

2. The Katch-McArdle formula

determine the fat-free body weight to calculate the basal metabolic rate

This formula uses it lean body weight to calculate the basal metabolic rate. You need to know your body fat percentage to determine your basal metabolic rate using this formula. If you do not have this information, please contact Mifflin-St. Keep the Jeor formula.

Lean body mass = total body weight (in kg) – body fat (in kg)
Katch-McArdle formula: 370+ (21.6 x lean body mass in kg)

An example: A person with a body weight of 84 kg and 10 percent body fat has a slim body mass of 75.6 kg. Put these numbers in and you will find that this person has a BMR of around 2001.96 calories per day.

3. The Cunningham formula

Calculate the resting metabolic rate (RMR).

If you are wondering how your Resting Metabolism (RMR) can calculate, the Cunningham formula will help you. It uses lean body mass to provide a better measure of daily calorie consumption than the Katch-McArdle formula, which is why it is also used as the RMR formula.

According to a publication from September 2013 in the professional journal Topics in clinical nutrition However, in the published study (4), it may overestimate the actual RMR value.

Cunningham formula: 500+ (22 x lean body mass in kg)

For the above 84 kg person, this formula gives an RMR of 2163.2 calories per serving. day.

How can you reduce your metabolic age?

What is it and how do you calculate it?

To lower your metabolic rate, consider the following healthy lifestyle factors:

1. Be active
Lean body mass is an important factor in metabolic age. To build muscle and gain slim body mass, you should do strength training. In general, staying active can help you maintain your weight and lower your metabolic age.

2. Eat enough protein
Protein supports muscle growth. Eating a high protein diet will help you build muscle, especially if you are trying to lose weight at the same time. It is recommended to consume about 1.3 g of protein per. kg of your body weight daily. So if you weigh 60 kg, multiply it by 1.3 and voilà, you should consume about 78 g of protein every day.

you need at least seven hours of sleep a night

Make sleep your first priority
At least seven hours of sleep a night is essential for achieving a healthy basal metabolism, recovering after exercise, digesting food well and getting stronger.

4. Manage stress
When we do not find a way to deal with stress, we sleep poorly, skip workouts, choose fast and convenient foods that often make us get worse later, and ruin our bodies. All this can increase the metabolic age.

5. Consider a plant-based diet
According to the study in Current developments in nutrition (2) a plant-based diet is associated with a lower metabolic age compared to biological age.

reduce metabolic age with a healthy lifestyle


Your metabolic age tells you how your basal metabolism compares to other people your age. A low SWA seems to indicate a healthier lifestyle and may mean you are at lower risk for certain health conditions. However, more research is needed to determine the best way to calculate metabolic age and what exactly it means.

1) Study in the journal Transplantation: May 2017
2) Study in the current development in nutrition
3) Mifflin-St.Jeor Formula / The American Journal of Clinical Nutrition, February 1990
4) Study in the journal Topics in Clinical Nutrition

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