How is metabolic age calculated?

Metabolic age is calculated using BMR formulas (Mifflin-St Jeor equation) adjusted for body composition with the Katch-McArdle formula when body fat data is available, then compared to age-based population averages using a reference BMR curve.

How to calculate metabolic age?

To calculate metabolic age: 1) Enter your age, gender, height, and weight, 2) Add body fat percentage for accuracy, 3) Our calculator computes your BMR and compares it to population averages to determine your metabolic age.

How to lower your metabolic age?

To lower your metabolic age: increase muscle mass through strength training, do regular cardiovascular exercise, maintain healthy body composition, eat adequate protein, get quality sleep, and manage stress levels.

Metabolic Age Calculator

Calculate your metabolic age based on BMR, body composition, and fitness level. Get insights into your metabolic health and personalized recommendations.

Age (years)**

Age between 18-100 years

Gender**

Biological sex for BMR calculation

Height**(cm)

Height in centimeters

Weight (kg)**(kg)

Body weight in kilograms

Body Fat %(%)

Body fat percentage (3-50%). Leave blank for basic estimate. Use DEXA scan, BodPod, or bioelectrical impedance for accuracy

Results

Enter values and click Calculate to see results

Methodology

This calculator uses the Mifflin-St Jeor equation for BMR calculation, adjusted for body composition using the Katch-McArdle formula when plausible body fat data is available. Metabolic age is determined analytically by inverting the reference BMR curve (sex-specific neutral BMI) to match population averages. Body composition analysis categorizes body fat levels and assesses health risks based on established medical guidelines.

Important Disclaimers:

Metabolic age is an estimate based on BMR calculations and body composition
Results may vary based on genetics, hormones, and individual health conditions
Body fat percentage accuracy significantly affects calculation precision
This tool is for educational purposes and not a substitute for medical advice
Consult healthcare providers for comprehensive metabolic health assessment
Individual responses to lifestyle changes may vary significantly

About This Calculator

1. What is metabolic age and how is it calculated?

Metabolic age compares your basal metabolic rate (BMR) to the average BMR of people in different age groups. It's calculated using the Mifflin-St Jeor equation and adjusted for body composition using Katch-McArdle when body fat data is available. A lower metabolic age indicates better metabolic health and efficiency.

2. How accurate is the metabolic age calculation?

Our calculator uses scientifically validated BMR formulas and body composition analysis. Precision depends on input quality—body fat % improves accuracy. Metabolic age is an estimate and can vary based on factors like genetics, hormones, and health conditions. For best results, use precise body fat measurements from DEXA scans or professional assessments.

3. What factors affect metabolic age?

Key factors include muscle mass, body fat percentage, physical activity level, genetics, hormonal health, sleep quality, and nutrition. Regular strength training and cardiovascular exercise can help lower your metabolic age by increasing muscle mass and improving metabolic efficiency.

4. Can I improve my metabolic age?

Yes! Metabolic age can be improved through strength training to build muscle mass, cardiovascular exercise to boost metabolism, maintaining healthy body composition, adequate protein intake, quality sleep, and stress management. Changes typically become noticeable within 3-6 months of consistent effort.

5. What's considered a good metabolic age?

A metabolic age equal to or lower than your chronological age is generally good. A metabolic age 5+ years younger indicates excellent metabolic health, while 5+ years older suggests room for improvement. The goal is to maintain or improve your metabolic age through healthy lifestyle choices.

6. How often should I check my metabolic age?

Check your metabolic age every 3-6 months to track progress, especially if you're making lifestyle changes. More frequent measurements aren't necessary as metabolic changes occur gradually. Focus on consistent healthy habits rather than daily fluctuations in the calculation.