What is Metabolic Age

Ever wondered if you could tell someone’s age by just determining a particular biological state or process in their body? That is what metabolic age is all about. Metabolic age takes your basal metabolic rate (BMR), which is the rate at which your body burns calories at rest, and compares it to the average BMR of individuals your age. Metabolic age or BMR can be calculated by simple body metrics such as height, weight, and age to arrive at accurate conclusions.

What is Metabolic Age?

From the word “metabolic”, we can decipher that it refers to the biochemical processes in the body that process food into energy and nourishing compounds.

Metabolic age estimates age based on key metabolic indicators, primarily your basal metabolic rate (BMR). Your BMR calculates the number of calories your body burns at rest. BMR, also known as resting metabolic rate (RMR), does not measure the rate of calories the body uses for activities such as walking, standing, or even moving a limb.

If your metabolic age is lower than your actual age, it may suggest a more efficient or “younger” Metabolism. But in the case where your metabolism is higher than your actual age, it may indicate a slower metabolism and, consequently, potential health risks.

How is Metabolic Age Calculated?

Metabolic age may sound quite complex, but in reality, it is actually very easy to figure out. Several methods can be used to calculate metabolic age, but we will be exploring the Mifflin-St Jeor and Harris-Benedict equations, as they are the most commonly used.

As per standard procedures, we first find the BMR and then compare it with the population average to find metabolic age.

• Determine BMR (Mifflin-St Jeor Equation):
  • Men:
    BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
  • Women:
    BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

• Determine BMR (Harris-Benedict Equation):
  • Men:
    BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
  • Women:
    BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years).
• Compare BMR to Population Average: Once you’ve calculated your BMR, the next step is to compare it to average BMR values for your age group.

Average BMR Values for Different Age Groups 

Here is a table showcasing the average BMR values for males and females in different age groups:

So, to calculate the metabolic age of a 30-year-old woman weighing 60 kg and towering 165 cm in height, we do the following:

• BMR formula for women = (10 × Weight in kg) + (6.25 × Height in cm) – (5 × Age in years) – 161
• Fill in the Values: BMR = (10 × 60) + (6.25 × 165) – (5 × 30) – 161
• Calculate BMR: BMR = 600 + 1031.25 – 150 – 161
  • BMR = 1320.25 kcal/day
• Estimate Metabolic Age: With a BMR of 1320.25 kcal/day, this aligns closely with the average for the 40–49 years age group. Therefore, the metabolic age would be approximately 40–49 years, which is higher than the chronological age of 30.

Why Does Metabolic Age Matter?

Knowing your metabolic age can offer valuable insights on your physical health. A metabolic age higher than your chronological age may signal:

• Slower Metabolism: This means that your body burns calories at a slower than normal pace. Slow metabolism largely implies weight gain and decreased energy levels.
• Health Risks: Studies show that a high metabolic age can be linked to conditions like cardiovascular disease and type 2 diabetes as a result of metabolic syndrome.

On the other hand, a lower metabolic age can often mean the following:

• Efficient Energy Use: Your body is burning as many calories that are needed at the required speeds.
• Improved Health Markers: People with a younger metabolic age are likely to have a lower body fat percentage and higher lean muscle mass.

How to Improve Metabolic Age

Metabolic age, just like your chronological age, changes as you grow. While your actual age may only be a measure of time, your metabolic age is actually an indicator of the metabolic process in your body, which can be improved. If you frequently record a higher metabolic age than the average normal, here are things you can do to change that:

• Engage in Strength Training: Muscle tissue burns more calories at rest than fat tissue. Hence, building lean muscle mass can actually increase your BMR, as your body will use more energy even when you’re not active.
• Develop a Healthy Sleep Routine: Sleep affects hormones that regulate hunger (ghrelin and leptin), stress (cortisol), and insulin sensitivity. When you have a poor sleep routine or don’t get enough, you may gradually develop a slower metabolism, retain fat, and disrupt your metabolic process.
• Stay Hydrated: Water is important for aiding a healthy metabolic process. The more sufficiently hydrated you are, the fewer problems your body finds with digestion, nutrient absorption, and cellular metabolism.
• Manage Food Portions: Eating in moderation and being mindful of portion sizes can prevent overeating and insulin resistance, both of which affect metabolic efficiency.

Note: This information is for general knowledge only and not a substitute for professional medical advice. Consult a qualified healthcare provider for personalized guidance.

Conclusion

Metabolic age reflects a biological clock ticking in our bodies. Discovering your metabolic age does not just tell you the rate of metabolism going on; it also offers insight into your health and physical state.