Metabolic Age Estimator
Estimate your metabolic age based on your basal metabolic rate, actual age, and activity level.
Metabolic age compares your Basal Metabolic Rate (BMR) to the average BMR for different age groups. If your metabolism is faster than average for your age, your metabolic age will be lower.
Step 1 — Calculate BMR (Mifflin-St Jeor):
Males: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 + 166
Females: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Step 2 — Activity Adjustment: Your activity level modifies the effective metabolic comparison:
- Sedentary: No adjustment
- Lightly active: Metabolic age -2 years
- Moderately active: Metabolic age -4 years
- Very active: Metabolic age -7 years
- Extremely active: Metabolic age -10 years
Step 3 — Compare to age averages: Your BMR is compared against population averages. Higher BMR relative to your age group means a younger metabolic age.
What affects metabolic age:
- Muscle mass — More muscle = higher BMR = younger metabolic age
- Activity level — Regular exercise boosts metabolism
- Diet quality — Consistent nutrition supports healthy metabolism
- Sleep — Poor sleep can reduce metabolic rate
Note: Metabolic age is an estimate. For clinical metabolic testing, consult a healthcare professional.