Metabolic age, also known as Basal Metabolic Rate (BMR), is the number of calories your body burns at rest. It does not account for the calories burned during minimal activities, such as moving a finger.
1. What is Metabolic Age?
When you eat a potato, your body still burns calories through basic functions like breathing, digestion, and blood circulation.
However, BMR does not include the calories your body burns through physical activity. This is important because about 60-70% of the calories burned daily occur while you are at rest.
To calculate your BMR, you need to determine your height, weight, and age.
You can use the Harris-Benedict equation as following:
- For men: 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.775 x age)
- For women: 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age)
BMR is sometimes referred to as Resting Metabolic Rate (RMR).
One review found that RMR is not entirely accurate for everyone, as body composition and individual characteristics can make an influence on the estimates.
Resting Energy Expenditure (REE) reflects the actual calories burned while at rest. To measure REE, you need to fast and undergo calorimetry, a process that measures energy expenditure indirectly. In this test, you lie under a transparent hood. While you are resting, a technician will monitor your energy usage.
Although BMR and REE are calculated differently, the difference between the two is typically less than 10%, so the terms can often be used interchangeably.
2. The Importance of Metabolic Age for Your Health
A sports medicine specialist and orthopedic surgeon at the Cedars-Sinai Kerlan-Jobe Institute in Los Angeles explains: "Metabolic age is a term that the fitness industry has been using in recent years."
BMR is simply one measure of an individual’s overall health and fitness. While it cannot serve as the sole indicator of your health status, it can provide insights into your physical condition.
Like Body Mass Index (BMI), BMR has its limitations and controversies. This measurement isn’t always accurate. For example, a bodybuilder with high lean muscle mass may have a similar BMR or BMI to an average individual, despite significant differences in health and fitness levels.
Currently, there isn’t much peer-reviewed research on metabolic age.
However, BMR can offer a better understanding of your health compared to others in the same age group.
3. How Does Metabolic Age Differ from Chronological Age?
Chronological age simply refers to how many years you’ve lived, while metabolic age is a comparison of your BMR with others in your age group.
If your metabolic age is higher than your chronological age, it means your metabolism is slower compared to others in your age group, and you may need to reassess your diet and exercise habits.
4. How to Calculate Metabolic Age
BMR can be estimated, but calculating metabolic age is more complex. A recent study assessed metabolic age after fasting and included the following indicators:
- Body composition
- Waist circumference
- Resting blood pressure
Researchers also used specialized software to analyze 5-day dietary data. We can relatively calculate metabolic age by subtracting chronological age from metabolic age.
To accurately determine your metabolic age, you need comparative data from others in your age group. If you're interested in knowing your metabolic age, consult a doctor, dietitian, or fitness specialist.
5. How to Improve Your Metabolic Age
A higher BMR indicates a faster metabolism, which means you need to burn more calories. Conversely, a lower BMR reflects a slower metabolism. To boost your BMR, you need a healthy lifestyle, regular exercise, and a balanced diet.
5.1 Diet and Exercise
The best way to maintain good health is through proper exercise and diet. Avoid consuming excessive calories, and strive for consistent habits.
If you reduce calorie intake, even without increasing physical activity, you’ll start losing weight. However, if you drastically cut calories, your body will slow down its metabolism. Over time, this can make weight loss more challenging, and when you resume normal eating, your body will try to store as many calories as possible, leading to rapid weight gain.
On the other hand, if you don’t adjust your calorie intake but increase exercise, weight loss may still occur, though it will take longer.
By reducing calories and increasing exercise in a moderate amount, you can prevent metabolic slowdowns and support continuous weight loss. Regular exercise not only burns calories during the activity but also improves your BMR, allowing you to burn more calories even at rest.
You can try High-Intensity Interval Training (HIIT), which is a great way to burn calories effectively. Research shows that HIIT can boost your metabolism even after your workout, with shorter training durations. If you haven’t exercised for a while or have health concerns, consider getting a general health checkup before starting.
5.2 Quality Sleep Helps Metabolic Age
While diet and exercise are key factors, quality sleep is also a crucial element. Studies show that sleep plays a vital role in energy metabolism, and insufficient sleep can lead to weight gain.
Metabolic age is a term more commonly used in fitness than in medical fields. It offers a way to compare your BMR with others in the same age group. This can provide a general idea of your metabolism, helping you manage your weight and improve overall health.
The best way to reduce fat and increase lean muscle mass is by cutting calories while increasing exercise. If you’re concerned about your BMR or weight, consult a dietary specialist.
At Vinmec International General Hospital, you can undergo health checkups to assess your body metrics accurately. Regular checkups not only detect diseases early but also save time, money, and improve recovery chances. Vinmec offers various health checkup packages tailored to different needs, including:
- General Health Checkup for Children
- Standard General Health Checkup
- Comprehensive General Health Checkup
- Special General Health Checkup
- VIP General Health Checkup
- Diamond General Health Checkup
You can visit the nationwide Vinmec healthcare system or call their hotline for support.
