Metabolic age: what it is and how to improve it for weight loss

When people talk about someone being young at heart, they’re often referring to their personality or joie de vivre. But there is a health phenomenon that describes being younger — or older — than you actually are. It’s called metabolic age, and it’s something you can change through your lifestyle habits. 

Read on to learn what metabolic age is, how to calculate yours, and how you can improve it.

Your metabolic age is how your basal metabolic rate (BMR) compares to that of other people your age. 

BMR represents the amount of calories your body burns while at rest. That’s why you might also see it referred to as resting metabolic rate or RMR. 

Your BMR does not include any calories burned during exercise or physical activity. What it does include, however, are all the calories you burn while sitting reading this article, breathing, thinking, and sleeping. 

In other words, BMR accounts for the majority of your calorie-burning throughout the day. Your metabolic age compares your rate of calorie-burning to other people your age to determine whether your metabolic health is higher or lower than your peers.

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Metabolic age meaning 

Why care about your metabolic age? For starters, it can be a quick assessment of your physical health. (Remember, though, your metabolic age is always relative — it’s a comparison to peers or other folks of the same age.) 

If your metabolic age is lower than your chronicle age, you likely:

• Have a faster metabolism

• Have more muscle mass and less body fat

• Have a lower body weight

• Have lower blood pressure

If your metabolic age is higher than your chronological age, you likely:

• Have a slower metabolism 

• Have a higher body weight, likely with more body fat

• Are at increased risk for developing metabolic syndrome (a host of conditions that, in turn,  raise your risk for heart disease and type 2 diabetes) 

Simply put: A lower metabolic age likely means you’re in better health than your peers. A higher metabolic age may suggest there are some health issues for you to address. 

But, again, your metabolic age isn’t a be-all, end-all assessment of your health. It’s just one factor. And if you have concerns about your metabolic age, your best next step is to make an appointment with your healthcare provider.

Factors that affect metabolic age

There are a number of factors that can affect your metabolic age, including your:

• Age. Your BMR decreases by 1%–2% every 10 years.

• Lifestyle. More active lifestyles tend to go hand in hand with more muscle mass (and  younger metabolic age). Sedentary lifestyles, on the other hand, often correlate with lower muscle mass and slower metabolisms.

• Diet. People with younger metabolic ages tend to follow balanced diets that focus on a variety of nutritious foods. 

• Stress and sleep. High stress — which can be exacerbated by specific events, work, or relationships — and poor sleep can mess with the hormones that regulate your metabolism.

• Muscle mass. The more muscle you have, the higher your BMR is (and most likely the lower your metabolic age).

Your chronological age is how many years you’ve spent on this earth. Your metabolic age is how your BMR compares to that of other people your age.

So, if your:

• Metabolic age > chronological age: you likely have a slower metabolism than other people your age

• Metabolic age < chronological age: your metabolism is likely faster than that of other people your age.

It’s worth noting that your BMR naturally decreases with age, which is why your metabolic age compares you to other people in your age group.

Because metabolic age isn’t an official medical term, there’s no official metabolic age test. Plus, research indicates that there is no single BMR that applies to everyone. 

That being said, you can start by calculating your BMR by using your age, sex, weight, and height. Here’s how to do just that using the Mifflin-St Jeor Equation (the commonly used equation for BMR), which you can subsequently use to help calculate your metabolic age:

1. Gather your inputs for the formula. You’ll need your sex, height in centimeters, weight in kilograms, and age.

2. Determine your BMR using one of the formulas below based on your sex assigned at birth.

• Females: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) – 161

• Males: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) + 5

3. Divide your BMR by the BMR of other people your age. There’s no single “normal” BMR for any age, since metabolism varies widely from person to person. But looking at how your BMR generally compares with others in your age group can help provide context. A healthcare provider, dietitian, or fitness professional can help interpret what your number means when compared to the rest of the population.

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Basal metabolic rate is an estimate of how many calories you'd burn if you were to do nothing but rest for a day.

Can you lower your metabolic age?

Yes, you can lower your metabolic age. Not only is it possible, but it can often be a good idea. 

According to research, having a metabolic age that’s 11.5 years older than your chronological age — or a metabolic age over 45.5 years — increases your risk for metabolic syndrome. 

To lower your metabolic age, you need to increase your BMR. We’ll get into specific ways to do just that in the next section.

High metabolic age? You’re not alone. Fewer than 15% of Americans have a healthy metabolic age. 

If you want to improve your metabolic age to help with weight loss or to reduce your risk of metabolic syndrome, we have good news: There are several simple strategies you can try, including cutting calories, eating better, moving more, and getting better sleep. 

1. Eat fewer calories

For people with obesity, reducing your caloric intake by up to 500 calories per day (depending on your overall intake) can kickstart your metabolism. But you can also cut calories in other ways that don’t involve counting, such as:

• Eliminating excess calories from processed, fatty, and sugary foods (and beverages)

• Eating smaller portions

• Swapping caloric drinks for water or lower-calorie options

But simply consuming fewer calories — without making other changes — may eventually lead to a weight loss plateau. 

Translation: Your metabolism will likely catch up to your new caloric intake, and slow down. That’s why it’s important to adapt how you eat, how you move, and how you sleep over time to ensure you keep losing weight.

2. Eat more protein

Eating more nutritious foods can make it easier to adhere to a reduced-calorie diet, since you’ll likely feel more satisfied from the foods you eat.

So, eat more protein. Protein requires more energy to burn and it’s a building block for more muscle mass (key to improving your metabolic age). Aim for at least 50 grams of protein per day from lean meats, nuts, lentils, beans, and tofu. Many adults need closer to 0.6–0.8 g of protein per pound of goal body weight, with some people requiring even more protein if they are strength training.

3. Take up strength training

Remember, your BMR and metabolic age are linked to muscle mass. So, choosing resistance-based workouts that increase muscle mass can have a big impact on lowering your metabolic age. 

Examples include:

• Weight lifting

• Using resistance bands 

• Body weight-based strength exercises

When trying to lower your metabolic age, it’s important to increase your physical activity overall, too (beyond official workouts). This way, your metabolism doesn’t simply adjust to your new caloric intake. 

So, when you have the option, stand or walk instead of sitting, and opt for the stairs over the elevator. Even a brisk 5–20 minute walk right after eating can help. Specifically, it can prevent blood sugar spikes and keep your body from storing excess glucose as fat, which can increase your risk for  inflammation-related conditions like diabetes as well as your metabolic age.

4. Get better sleep

Poor sleep can increase your stress levels and food cravings. At the same time, it can disrupt the hormones that regulate your metabolism. Put them together, and the ripple effects can lead to a higher-than-average metabolic age. 

The good news is, research shows that getting better sleep makes it easier for people to stick to a diet and exercise routine — i.e. the types of habits that can lower your metabolic age.

To improve your metabolic age, try to get 7–9 hours of uninterrupted sleep per night. To make that easier, follow these tips:

• Go to bed and wake up at the same time every day.

• Follow a relaxing bedtime routine.

• Avoid heavy meals, alcohol, and caffeine in the evening.

5. Drink more water

The old “8 cups a day” rule may not work for everyone. Many adults need closer to 2.5–3.5 liters of fluids daily, but your ideal intake depends on your body, activity level, and environment. Remember, you get some water from food you eat, too, so your overall water consumption per day should take water-rich foods like fruits and vegetables into account.

Research shows that drinking water can increase your metabolic rate and (especially when consumed before meals) is associated with modest weight loss. This, in turn, may help with lowering your metabolic age.

If water is a bit boring for you, studies show you can get similar metabolic effects from drinking unsweetened tea. For the best results, opt for green tea over black, and drink 3–4 cups daily. Remember to be careful of your overall caffeine intake.

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Metabolic age isn’t a medical concept, but it could be a useful tool for determining how efficiently your body burns calories compared to other people your age. 

• Metabolic age is based on your BMR, which reflects how many calories your body burns at rest, not how old you actually are.

• A metabolic age higher than your chronological age may suggest you have a slower metabolism and higher risk for conditions like metabolic syndrome.

• Muscle mass is a major determining factor in your metabolic age, so more strength training and daily movement can help you improve it.

• Eating fewer calories, prioritizing protein, and limiting ultra-processed foods can support a healthier metabolism.

• Getting better sleep can make it easier to maintain a healthy diet and exercise routine as you improve your metabolic age.