In the quest for lasting health and vitality, the concept of metabolic age emerges as a crucial gauge of how well your body is functioning internally compared to others at the same chronological age. It is a fascinating lens through which you can view your metabolic health, revealing much about your body’s efficiency at burning calories while at rest. 

Metabolic age reflects your basal metabolic rate (BMR), the number of calories your body needs to maintain essential physiological functions like breathing and circulation when at rest. If your metabolic age is lower than your actual age, it suggests a healthier, more efficient metabolism. It potentially spells a body that is younger than its years.

This understanding will push you to think beyond the mere number of birthdays and consider a more dynamic aspect of your health that you can influence through lifestyle choices. While the passage of time is inevitable, how you age metabolically can vary widely based on how you eat, move, and live. Metabolic age is a signpost that can guide you towards how you can modify your diet, exercise, and other lifestyle factors to optimise your health. As we explore this topic further, remember that the goal is to provide you with insights that empower you to make informed decisions about your health.

What is Metabolic Age?

Metabolic age offers a distinct perspective on personal health by comparing one’s metabolic rate to the average within their age group. Essentially, it represents how your basal metabolic rate (BMR) stacks up against others of the same chronological age. BMR is the number of calories your body burns at rest to maintain vital functions like breathing and circulation. A lower metabolic age than your actual age suggests a more efficient metabolism. It indicates that your body is functioning younger than its years.

This concept hinges on analysing various factors, including body composition, muscle mass, and overall metabolic health. The BMR plays a crucial role here, as it considers energy expenditure essential for maintaining basic physiological operations. By comparing your BMR with standardised age-related averages, metabolic age provides a snapshot of your overall metabolic health. This comparison can be eye-opening, as it reveals whether your body’s metabolic processes are ageing slower or faster than typical for your chronological age.

Determining your metabolic age involves calculating your BMR and then matching it against average rates for different age groups. This calculation typically integrates measurements such as weight, height, gender, and age. While it is not a diagnostic tool used by doctors, understanding your metabolic age can be a powerful motivator. It underscores the influence of lifestyle choices on bodily functions. It can encourage adjustments in diet and physical activity to optimise metabolic health.


Metabolic age can be an insightful benchmark for assessing how effectively your metabolism operates compared to an average person of the same age. It is calculated based on your basal metabolic rate (BMR) and provides a comparative age rating that can guide lifestyle modifications. Understanding your metabolic age can help you gauge the health of your metabolism and inspire proactive measures to improve or maintain your metabolic health.

Basal Metabolic Rate (BMR): Definition and Calculation

Basal Metabolic Rate (BMR) is a critical measure that quantifies the amount of energy your body requires to perform its most basic functions while at rest. It includes maintaining core body temperature, powering cellular processes, and supporting vital organs. BMR represents the minimum number of calories needed for your body to function effectively without any additional physical activity. Essentially, it is the rate at which your body burns calories to sustain life, not including any physical movement.

To calculate BMR, specific formulas take into account various personal factors such as your age, gender, weight, and height. These calculations provide a tailored estimation of the energy expenditure unique to your body’s characteristics. For example, the formulas are as follows:

  • For men: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.775 x age in years)
  • For women: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)

These equations, known as the Harris-Benedict Equations, help you understand the energy requirements at a fundamental level, laying the groundwork for deeper insights into metabolic age and overall metabolic health.

Read More: What Is Metabolic Rate? Here’s All You Need To Know


Understanding and calculating your Basal Metabolic Rate (BMR) is essential for assessing your metabolic health relative to your age group. By determining how many calories your body burns at rest, you can gain insights into your metabolic efficiency. This information is crucial for anyone looking to understand their body’s energy needs and to make informed decisions about diet and lifestyle adjustments to optimise overall health.

The Significance of Metabolic Age Versus Chronological Age

Metabolic age provides a nuanced view of your body’s health by comparing your basal metabolic rate (BMR) with typical values for your age group. This measure can reveal whether your metabolic rate aligns more closely with younger or older individuals. It gives a snapshot of your metabolic health relative to your chronological age. 

If your metabolic age is lower than your chronological age, it suggests that your body functions with the vigour and efficiency commonly found in younger people. It indicates robust metabolic health.

Here is how understanding your metabolic age can impact your health perception and management:

  • Muscle Mass vs. Fat Composition: Metabolic age considers the balance between muscle mass and fat. A higher muscle mass generally equates to a lower metabolic age due to increased energy expenditure, even at rest.
  • Health Risks: A higher metabolic age is associated with elevated risks of conditions such as cardiovascular diseases and metabolic syndrome, the latter including symptoms like high blood pressure, excessive body fat around the waist, and abnormal cholesterol levels.
  • Predictive Value: While not exhaustive, metabolic age can serve as an additional tool in assessing risk factors for chronic illnesses, complementing other metrics and lifestyle considerations.

Metabolic Age vs Chronological Age

Understanding the distinction between metabolic and chronological age is crucial for a comprehensive view of your health. Chronological age is the number of years you have lived. It is a static measure that inevitably increases each year. In contrast, metabolic age is dynamic and is influenced by factors like muscle mass, body fat, and overall body composition. These factors are not considered when calculating chronological age. It means that while chronological age moves forward linearly, metabolic age can fluctuate based on lifestyle choices, activity levels, and dietary habits.


Metabolic age offers a comparative insight into your health, showing how your metabolism fares against age norms. A lower metabolic age often indicates better metabolic efficiency and reduced risk for various health issues. Understanding and improving your metabolic age through informed decisions about diet, exercise, and lifestyle can lead to better health outcomes and a more vigorous life. It demonstrates that though chronological age is inescapable, metabolic age varies significantly based on how you manage your health.

How to Calculate Metabolic Age

Calculating your metabolic age involves understanding your body’s basal metabolic rate (BMR). BMR represents how many calories your body needs to perform essential life-sustaining functions such as breathing, circulation, and cell production. This measure compares your rate of metabolism to an average for your age group to determine if your body is metabolising faster or slower than typical for your age.

Step-by-Step Calculation

  • Determine Basal Metabolic Rate (BMR): The most common method for estimating BMR is the Harris-Benedict Equation, which considers your age, sex, weight, and height.
  • Compare to Average: Once you have calculated your BMR, compare it to the average BMR for your age group. If your BMR is higher, it suggests a younger metabolic age; if it is lower, an older metabolic age.

Using Technology for Precision

Although equations provide an estimate, more accurate measurements require clinical methods like indirect calorimetry. This process involves breathing into a metabolic cart that analyses oxygen consumption and carbon dioxide production to measure energy expenditure precisely. However, this equipment is usually only available in specialised facilities such as hospitals or research labs.


Imagine a 40-year-old woman weighing 70 kg and 170 cm tall. Using the formula:

BMR = 655.1 + (9.563 × 70) + (1.850 × 170) – (4.676 × 40) = 655.1 + 669.41 + 314.5 – 187.04 = 1451.97 calories/day

If the average BMR for her age group is around 1400 calories/day, her metabolic age is slightly younger than her chronological age.


Understanding your metabolic age involves calculating your BMR and comparing it to averages for your age group. While tools like the Harris-Benedict Equation can offer estimates, more accurate assessments require specialised tests like indirect calorimetry. Metabolic age provides insight into your health, suggesting whether your metabolism performs like someone younger or older than your actual age. It can be a valuable indicator for adjusting lifestyle habits to improve or maintain health.

Factors That Increase Metabolic Age

Metabolic age reflects your overall metabolic health. Various lifestyle factors significantly influence it. Understanding the elements that can elevate your metabolic age helps you adopt strategies to manage or even reverse these effects, promoting a healthier, more vital life.

Dietary Influences

One of the most significant factors that can increase your metabolic age is your diet. Consuming a diet high in processed foods and sugars and low in nutrients can lead to a higher metabolic age. These foods often cause spikes in blood sugar and can contribute to insulin resistance, both of which can slow down your metabolism. To support a healthier metabolic age, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, which provide the necessary nutrients without excessive calories.

Physical Inactivity

Lack of regular physical activity is another crucial factor. Exercise burns calories and also builds muscle mass. Increased muscle mass boosts your basal metabolic rate (BMR). It means that your body burns more calories at rest. Regular physical activity improves insulin sensitivity and enhances metabolic functions. That helps to maintain or lower your metabolic age.

Stress and Sleep

Chronic stress and poor sleep can significantly affect your metabolic age. Stress increases the production of cortisol, a hormone that can lead to fat accumulation, particularly around the midsection. It can also disrupt metabolic processes. Similarly, inadequate sleep can interfere with your body’s ability to regulate hormones such as insulin. That leads to increased fat storage and a higher metabolic age.

Fad Diets

Frequent fluctuations in diet or extreme calorie restriction can also raise your metabolic age. Such eating patterns can lead to muscle loss, which in turn lowers your BMR. Maintaining a consistent, nutritious diet supports metabolic health more effectively than oscillating between restrictive dieting and normal eating.


Several lifestyle factors can significantly influence your metabolic age. Poor diet, lack of exercise, chronic stress, inadequate sleep, and inconsistent eating habits can all increase your metabolic age. It reflects a slower, less efficient metabolic rate. By addressing these areas with healthy, sustainable lifestyle changes, you can improve your metabolic age and enhance your overall health.

How to Reduce Metabolic Age

Understanding how to reduce your metabolic age can be empowering. It can offer actionable insights to enhance your overall health and metabolic efficiency. Below are several strategies that can help decrease your metabolic age.

1. Optimise Your Diet

A balanced diet rich in nutrients plays a crucial role in maintaining a healthy metabolic rate. Focus on:

  • Whole Carbohydrates: Choose whole grains over refined ones to keep your energy levels stable and support a healthy metabolism.
  • Lean Protein: Incorporate lean meats, legumes, and dairy products to boost metabolism through their high thermogenic effect, which helps burn more calories.
  • Healthy Fats: Include sources like avocados, nuts, and olive oil, which are essential for hormonal balance and can aid in maintaining a healthy weight.

2. Increase Physical Activity

Physical activity is crucial in managing metabolic age. Regular exercise, especially strength training, increases muscle mass, inherently boosting your basal metabolic rate (BMR). Tips include:

  • Integrate Strength Training: Engage in weight lifting or bodyweight exercises at least twice a week to build muscle and increase metabolic rate.
  • Consistent Cardio: Incorporate aerobic exercises like walking, cycling, or swimming to improve heart health and burn calories.

3. Enhance Sleep Quality

Good quality sleep is essential for a healthy metabolism. Inadequate sleep can disrupt essential hormones like insulin and cortisol. These hormones play roles in metabolism and fat storage. To improve your sleep:

  • Establish a Routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
  • Optimise Your Sleep Environment: Ensure your bedroom is quiet, dark, and cool, and invest in a comfortable mattress and pillows.

4. Manage Stress Effectively

Chronic stress can significantly impact your metabolic age by altering cortisol levels, which in turn can affect your metabolism. Effective stress management techniques include:

  • Regular Meditation: Dedicate time to mindfulness or meditation practices to reduce stress.
  • Engaging Activities: Participate in activities that you enjoy and that help you relax, such as reading, gardening, or painting.

5. Monitor and Adjust Caloric Intake

Understanding and adjusting your caloric intake according to your lifestyle can prevent excess weight gain, which is crucial in managing metabolic age. Tips for effective calorie management include:

  • Track Your Intake: Use apps like HealthifyMe to monitor your daily calorie consumption and get tailored diet plans.
  • Consult Nutrition Experts: Work with dietitians available through platforms like HealthifyMe to personalise your dietary plans according to your metabolic needs and health goals.

6. Improve Insulin Sensitivity

Enhancing your body’s insulin sensitivity can play a significant role in reducing metabolic age by promoting more efficient blood sugar management. Improved insulin sensitivity helps prevent spikes in blood glucose levels, which can lead to fat accumulation and a slower metabolism. Strategies to enhance insulin sensitivity include:

  • Regular Exercise: Engaging in both aerobic and resistance training exercises has been shown to improve insulin sensitivity as it helps the muscles better absorb glucose during and after activity.
  • Balanced Diet: Incorporate a diet high in fibre, such as fruits, vegetables, whole grains, and legumes. Reduce intake of high-sugar foods and beverages to stabilise blood sugar levels.
  • Adequate Sleep: Ensure you get at least 7-8 hours of sleep per night, as poor sleep can negatively affect insulin sensitivity.


Reducing your metabolic age involves a combination of dietary adjustments, increased physical activity, improved sleep, stress management, and informed caloric intake. By adopting these lifestyle changes, you can enhance your body’s metabolic functions. It will contribute to a healthier and potentially younger metabolic age. Implementing these strategies supports metabolic health and also improves overall life quality. It ensures that your body’s internal age reflects your lifestyle choices rather than just the years you have lived.

Does Your Metabolic Age Change as You Grow Older?

As you age, your metabolic age often undergoes significant transformations, reflecting shifts in your body’s metabolic efficiency. Chronological age, while a straightforward count of the years since birth, doesn’t always align with how our bodies function internally. That is where metabolic age becomes a critical indicator.

Age-Related Changes in Metabolism

Your body’s basal metabolic rate (BMR) does indeed change as you age. Research indicates a pattern where BMR is exceptionally high during infancy and gradually slows down through childhood into adulthood. 

The changes are relatively stable from your twenties to your fifties. However, a noticeable decline typically begins after sixty. This decline in metabolic rate can affect your metabolic age. That often makes it higher than your chronological age if no proactive health measures are taken.

Health Risks of a Higher Metabolic Age

A higher metabolic age compared to your chronological age can signal underlying health issues. It might indicate reduced metabolic efficiency, often associated with increased fat accumulation, decreased muscle mass, and a slower rate of calorie burning. These factors elevate the risk of metabolic syndrome, cardiovascular diseases, and type 2 diabetes. These conditions stem from or contribute to a less active metabolism, highlighting the importance of maintaining a metabolic age that matches or is lower than your chronological age.


While chronological age advances linearly, metabolic age is dynamic and influenced significantly by lifestyle choices and body composition. Understanding the difference between these two types of age can guide more informed decisions regarding diet, exercise, and overall health management. 

HealthifyMe Suggestion

To help lower metabolic age, it’s important to focus on nutrient-dense ingredients that promote overall health, including fibre, antioxidants, and healthy fats. Here’s a delicious salad recipe tailored to support metabolic health:


  1. Spinach or Mixed Greens: 2 cups
  2. Avocado: 1, sliced
  3. Cherry Tomatoes: 1 cup, halved
  4. Cucumber: 1/2, sliced
  5. Onion: 1/4, thinly sliced
  6. Walnuts: 1/4 cup, chopped
  7. Feta Cheese: 1/4 cup, crumbled
  8. Cooked Quinoa: 1/2 cup
  9. Lemon Juice: from 1 lemon
  10. Olive Oil: 1 tbsp
  11. Apple Cider Vinegar: 1 tbsp
  12. Dijon Mustard: 1 tsp
  13. Salt and Pepper: to taste

Mix spinach, tomatoes, cucumber, onion, and quinoa in a large bowl. Add avocado, walnuts, and feta. Whisk olive oil, vinegar, mustard, salt, and pepper for dressing. Drizzle dressing over salad, toss, and finish with lemon juice. Serve immediately.

The Final Word

Metabolic age is not just about the years lived but about how well your bodies function internally. Metabolic age gives a mirror to reflect on your lifestyle choices, like diet, exercise, and stress management, and their profound impacts on your health. Understanding your metabolic age empowers you to make decisions that aim to align your metabolic age with or below your chronological age. Furthermore, it also enhances your overall well-being. Emphasising proactive health management equips you to lead healthier, more vibrant lives, regardless of the number of candles on your birthday cake.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Research Sources

1. Metabolic Age, an Index Based on Basal Metabolic Rate, Can Predict Individuals That are High Risk of Developing Metabolic Syndrome

2. Metabolic Age, an Index Based on Basal Metabolic Rate, Can Predict Individuals That are High Risk of Developing Metabolic Syndrome

3. Low basal metabolic rate as a risk factor for development of insulin resistance and type 2 diabetes 

4. Association Between Basal Metabolic Rate and All-Cause Mortality in a Prospective Cohort of Southern Chinese Adults

5. Daily energy expenditure through the human life course

6. The centenary of the Harris-Benedict equations: How to assess energy requirements best? 

7. Younger Relative Metabolic Age Is Associated with a More Favorable Body Composition and Plant-based Dietary Pattern

8. The Role of Exercise Training on Low-Grade Systemic Inflammation in Adults with Overweight and Obesity: A Systematic Review

9. The impact of chronic stress on energy metabolism

10. Age-related changes in skeletal muscle: changes to lifestyle as a therapy

11. Quality Sleep Is Associated With Overnight Metabolic Rate in Healthy Older Adults

12. What determines the basal rate of metabolism? 

13. Younger Relative Metabolic Age Is Associated with a More Favorable Body Composition and Plant-based Dietary Pattern (P21-038-19)

Frequently Asked Questions (FAQs)

Q: How is metabolic age calculated using BMR?

A: To calculate your metabolic age, start by finding your Basal Metabolic Rate (BMR) using formulas that incorporate your height, weight, age, and gender. After calculating your BMR, compare it to average BMR values typical for your age group. A BMR higher than the average suggests a younger metabolic age, while a lower BMR indicates an older metabolic age.

Q: What exactly does metabolic age indicate about health?

A: Metabolic age indicates how well your metabolism is functioning compared to that of an average person of the same chronological age. A lower metabolic age suggests a more efficient metabolism, typically associated with better physical health and a lower risk of age-related diseases.

Q: What factors could cause my metabolic age to be high?

A: Several factors can lead to a higher metabolic age, including a sedentary lifestyle, an unbalanced diet high in processed foods, chronic stress, and inadequate sleep. These factors can slow down your metabolism, making it less efficient.

Q: Is having a low metabolic age beneficial?

A: Yes, having a low metabolic age is generally beneficial as it indicates a more efficient metabolism. This condition is often associated with higher muscle mass, better physical health, and a lower risk of metabolic diseases.

Q: How can I determine a good metabolic age for myself?

A: A good metabolic age is one that is the same as or younger than your chronological age. It suggests that your metabolic health is on par with or better than the average for your age group.

Q: Why might my metabolic age be higher than my actual age?

A: If your metabolic age is higher than your chronological age, it typically suggests lifestyle issues or health conditions that are causing your metabolism to underperform. It might include factors like obesity, an inactive lifestyle, or hormonal imbalances.

Q: Are biological age and metabolic age interchangeable terms?

A: No, biological age and metabolic age are related but distinct concepts. Biological age estimates overall body ageing based on various biological and physiological markers, whereas metabolic age specifically relates to the efficiency and health of your metabolism.

Q: What leads to an increased metabolic age?

A: Factors leading to an increased metabolic age include poor diet, lack of physical activity, chronic stress, insufficient sleep, and unhealthy weight. These elements can degrade metabolic efficiency, pushing your metabolic age above your chronological age.

Q: What are the implications of metabolic age and metabolic rate?

A: Metabolic age is a reflection of your metabolic rate compared to others your age, indicating how well you metabolise food into energy. A better-than-average metabolic rate suggests a younger metabolic age, which is generally linked to better health and a lower risk of metabolic disorders.