What is metabolic age?

Metabolic age is a comparison of your Basal Metabolic Rate to the average BMR of people at various ages. If your BMR matches that of an average 25-year-old, your metabolic age is 25, regardless of your actual age. It reflects your metabolic health.

How can I improve my metabolic age?

Build and maintain muscle mass through resistance training, as muscle burns more energy at rest than fat. Stay physically active, eat adequate protein, sleep well, and maintain a healthy weight. These factors all increase BMR and lower metabolic age.

Is metabolic age the same as biological age?

Not exactly. Metabolic age focuses specifically on your metabolism (BMR), while biological age considers a broader range of health factors including cardiovascular fitness, immune function, and cellular health. They are related but measure different aspects.

Why does metabolic age increase with weight loss?

When you lose weight, your BMR decreases because your body has less mass to maintain. This can temporarily increase your metabolic age. Preserving muscle through strength training and adequate protein intake helps maintain a healthy metabolic age during weight loss.

Metabolic Age Calculator

Your metabolic age compares your Basal Metabolic Rate (BMR) to the average BMR for different age groups. If your BMR is higher than average for your age, your metabolic age is younger - meaning your body burns energy more efficiently. A lower BMR suggests an older metabolic age.

Enter Your Details

Gender

Age

years

Weight

Height

How It Works

First, your BMR is calculated using the Mifflin-St Jeor equation. Then it is compared against average BMR values for each age group (based on average height and weight data). Your metabolic age is the age group whose average BMR most closely matches yours. Regular exercise and more muscle mass lead to a younger metabolic age.

Quick Reference

Age Group	Avg Male BMR (kcal)	Avg Female BMR (kcal)
18-20	1,750-1,760	1,400-1,410
25-30	1,700-1,725	1,360-1,380
35-40	1,650-1,675	1,320-1,340
45-50	1,590-1,620	1,270-1,295
55-60	1,520-1,555	1,210-1,240
65-70	1,440-1,480	1,150-1,180
75-80	1,360-1,400	1,090-1,120

Average BMR values based on typical height and weight for each age group. Individual BMR varies with muscle mass and body composition.

Frequently Asked Questions

What is metabolic age?: Metabolic age is a comparison of your Basal Metabolic Rate to the average BMR of people at various ages. If your BMR matches that of an average 25-year-old, your metabolic age is 25, regardless of your actual age. It reflects your metabolic health.
How can I improve my metabolic age?: Build and maintain muscle mass through resistance training, as muscle burns more energy at rest than fat. Stay physically active, eat adequate protein, sleep well, and maintain a healthy weight. These factors all increase BMR and lower metabolic age.
Is metabolic age the same as biological age?: Not exactly. Metabolic age focuses specifically on your metabolism (BMR), while biological age considers a broader range of health factors including cardiovascular fitness, immune function, and cellular health. They are related but measure different aspects.
Why does metabolic age increase with weight loss?: When you lose weight, your BMR decreases because your body has less mass to maintain. This can temporarily increase your metabolic age. Preserving muscle through strength training and adequate protein intake helps maintain a healthy metabolic age during weight loss.

Mifflin-St Jeor BMR Equation

Men: BMR = 10 x W + 6.25 x H - 5 x A + 5 Women: BMR = 10 x W + 6.25 x H - 5 x A - 161

W: = weight in kilograms
H: = height in centimetres
A: = age in years

Your BMR is compared to average BMR values for each age group. Metabolic age is the age group whose average BMR best matches yours.

Related Tools

BMR Calculator

Calculate your Basal Metabolic Rate - the number of calories and kilojoules your body burns at rest using the Mifflin-St Jeor equation.

Biological Age Calculator

Estimate your biological age based on lifestyle factors including exercise, sleep, diet, and stress levels.

TDEE Calculator

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. See how many calories and kilojoules you burn per day.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.