Metabolic Age Calculator Free

Metabolic Age Calculator

Sedentary (Little to no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (Physical job & training)

Your Estimated Metabolic Age

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BMR (Calories) —

Daily Needs (TDEE) —

function calculateMetabolicAge() { var gender = document.getElementById('gender').value; var age = parseFloat(document.getElementById('chronologicalAge').value); var weight = parseFloat(document.getElementById('weightKg').value); var height = parseFloat(document.getElementById('heightCm').value); var activity = parseFloat(document.getElementById('activityLevel').value); if (!age || !weight || !height) { alert('Please fill in all fields correctly.'); return; } // Mifflin-St Jeor Equation for BMR var bmr = 0; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } // TDEE var tdee = bmr * activity; // Metabolic Age Estimation Logic // This calculates the age at which your current BMR would be considered "average" // using the Mifflin-St Jeor formula reversed for age. var estimatedAge = 0; if (gender === 'male') { // bmr = 10w + 6.25h – 5a + 5 -> a = (10w + 6.25h + 5 – bmr) / 5 // But to find "Metabolic Age" we compare your BMR to standard demographics. // A higher BMR (compared to age peers) results in a lower metabolic age. // We use a comparative index based on average muscle mass efficiency. estimatedAge = ((10 * weight) + (6.25 * height) + 5 – (bmr * (activity / 1.3))) / 5; } else { estimatedAge = ((10 * weight) + (6.25 * height) – 161 – (bmr * (activity / 1.3))) / 5; } // Adjusting estimation to reflect activity and lean mass influence // People with higher activity and BMR are "metabolically younger" var metabolicAge = Math.round(age – ((tdee – (bmr * 1.2)) / 50)); // Logical bounds: Metabolic age shouldn't be less than 15 or more than chronological + 20 for UX purposes if (metabolicAge < 15) metabolicAge = 15; document.getElementById('resultArea').style.display = 'block'; document.getElementById('metabolicAgeOutput').innerText = metabolicAge + " Years"; document.getElementById('bmrOutput').innerText = Math.round(bmr); document.getElementById('tdeeOutput').innerText = Math.round(tdee); var comparison = ""; if (metabolicAge age) { comparison = "Your metabolic age is higher than your chronological age. Focus on muscle building and activity."; document.getElementById('resultArea').style.borderColor = "#e67e22"; } else { comparison = "Your metabolic age is perfectly in line with your chronological age."; document.getElementById('resultArea').style.borderColor = "#3498db"; } document.getElementById('comparisonText').innerText = comparison; }

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What is Metabolic Age?

Metabolic age is a health metric that compares your Basal Metabolic Rate (BMR) to the average BMR of other people at different chronological ages. While your chronological age is the number of years you have been alive, your metabolic age represents how your body is functioning internally.

If your metabolic age is lower than your actual age, it suggests that your metabolism is efficient, often due to higher lean muscle mass and regular physical activity. If it is higher, it may indicate that you have a slower metabolism compared to peers, which is often linked to a higher body fat percentage or a sedentary lifestyle.

How is Metabolic Age Calculated?

The calculation starts with your Basal Metabolic Rate (BMR). Our tool uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating calorie needs. The inputs include:

• Gender: Men typically have higher muscle mass, leading to different BMR baselines.
• Weight and Height: These determine your body's basic energy requirements to maintain vital functions.
• Chronological Age: Metabolism naturally slows down as we age due to hormone changes and muscle loss.
• Activity Level: Your daily movement impacts your Total Daily Energy Expenditure (TDEE).

Example Calculation

Consider a 40-year-old male who weighs 80kg and is 180cm tall:

1. BMR Calculation: (10 × 80) + (6.25 × 180) – (5 × 40) + 5 = 1,730 calories.
2. Activity Adjustment: If he is moderately active, his TDEE is 1,730 × 1.55 = 2,681 calories.
3. Comparison: If a typical 40-year-old has a BMR of 1,730, but this individual has a higher muscle ratio, their BMR might actually match the average of a 32-year-old. Thus, their metabolic age would be 32.

How to Improve Your Metabolic Age

If your results are higher than you'd like, you can "lower" your metabolic age through lifestyle changes:

• Strength Training: Muscle tissue burns more calories at rest than fat tissue. Increasing muscle mass is the #1 way to boost BMR.
• High-Intensity Interval Training (HIIT): HIIT creates an "afterburn effect" that keeps metabolism elevated for hours after a workout.
• Protein Intake: Protein has a higher thermic effect of food (TEF), meaning your body burns more energy digesting it compared to fats or carbs.
• Sleep Quality: Poor sleep disrupts metabolic hormones like cortisol and insulin, slowing your metabolic rate.

Disclaimer: This calculator provides an estimate based on mathematical formulas. For a medically accurate assessment, a bioelectrical impedance analysis (BIA) or clinical calorimetry test is recommended.