How to determine metabolic age?
Metabolic age is a health metric that compares your basal metabolic rate (BMR) to the average BMR of others in your age group. Unlike chronological age, metabolic age is based on how efficiently your body uses energy and performs key functions.
A metabolic age that’s higher than your actual age may point to lifestyle habits or health markers that could use improvement. Meanwhile, a lower metabolic age often indicates better-than-average physical health.
In this article, we’ll explain what metabolic age is, why it matters and how you can find out yours. Plus, we’ll share practical steps to help improve your metabolic age and support your long-term health.
What is metabolic age and why does it matter?
Metabolic age gives you an idea of how your body compares to others of the same age based on factors like muscle mass, body fat and resting metabolic rate. It’s a useful marker of how efficiently your body is working and can offer insight into your overall health and fitness levels.
While it’s not a medical diagnosis, having a metabolic age that is significantly higher than your actual age may be a sign that your body is under strain - potentially due to lifestyle factors like poor diet, lack of physical activity or excess visceral fat. In contrast, a lower metabolic age can reflect a healthier body composition and improved physical resilience.
Understanding your metabolic age can help you spot areas for improvement and track the impact of any positive lifestyle changes over time.
Key factors that influence your metabolic age
Your metabolic age is shaped by a combination of internal and external factors - some you can influence, others you can’t. Understanding what plays a role can help you make changes that support a healthier, more efficient metabolism over time.
Here are some of the key contributors:
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Body composition Muscle tissue is more metabolically active than fat, meaning it burns more energy even when you're at rest. A higher muscle-to-fat ratio typically supports a lower metabolic age.
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Physical activity Staying active helps increase your daily energy expenditure and encourages the body to maintain lean muscle. Both structured exercise and general movement, like walking or taking the stairs, can make a difference.
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Nutritional balance What you eat matters. Diets rich in protein, fibre, healthy fats and micronutrients can help regulate metabolic function. However, excessive intake of processed foods may contribute to inefficiency.
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Hydration Water plays a crucial role in nearly every metabolic process. Dehydration can slow things down, making it harder for your body to perform optimally.
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Hormonal health Hormones such as insulin, cortisol and thyroid hormones all influence how your body uses and stores energy. Disruptions in hormone balance, due to stress, medical conditions or lifestyle, can impact metabolic age.
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Sleep quality Deep, restorative sleep helps regulate the systems that control energy use and recovery. Regular poor sleep can interfere with these processes, leading to slower metabolism over time.
? Age and biological sex While you can’t change these factors, they do affect your baseline metabolic rate. However, healthy habits can still help offset natural declines and support better overall function.
How metabolic age is measured: the tools and methods
Metabolic age is typically assessed using your BMR - the number of calories your body burns at rest to maintain vital functions like breathing, circulation and cell production. Once your BMR is calculated, it’s compared to population averages across different age groups to estimate your metabolic age.
There are a few common ways this measurement is carried out: ? Body composition analysis This is one of the most reliable ways to assess metabolic age. It looks at the ratio of fat to lean tissue in your body, helping determine how much energy you burn at rest. These scans often include measurements like BMR, metabolic age, body fat percentage and visceral fat levels.
? Bioelectrical impedance devices Frequently used in gyms and health assessments, these scales send a low-level electrical current through the body to estimate body composition. While not as precise as clinical methods, they offer a quick and non-invasive snapshot.
? Health assessments and screenings Comprehensive check-ups, such as the Complete Health MOT, combine body composition analysis with other health markers - like cholesterol, blood sugar and blood pressure - for a more complete picture of your metabolic health.
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