How to Calculate Your Metabolic Age | Metabolic Age vs. Chronological Age
Imagine standing on a scale, feeling a tinge of anxiety as the numbers light up, showing your weight. But what if there was another metric that could provide more profound insights into your overall health and vitality than just a number on a scale? Enter metabolic age, a fascinating concept that’s capturing attention and changing how we think about our bodies. It’s like a secret code that reveals hidden insights into our well-being and overall vitality. In this article delight we unearth the details about How to Calculate Your Metabolic Age and its significance in comparison to chronological age.
Understanding Metabolic Age | What is Metabolic Age
Metabolic age is a measure of how efficiently your body is functioning compared to an average individual of the same chronological age. It takes into account factors such as body composition, muscle mass, fat distribution, and basal metabolic rate (BMR). Unlike chronological age, which cannot be altered, metabolic age is influenced by various lifestyle factors, including diet, physical activity levels, sleep patterns, and stress management.
In simple terms, Metabolic age refers to the calories your body burns in a resting state, otherwise known as the energy your body needs to maintain daily functioning. Knowing your metabolic age, which is based on how many calories you burn while resting, is a great way of keeping an eye on your health. Your metabolic age is how your Basal Metabolic Rate (BMR) compares to the average BMR for people in the general population that fall within your same chronological age group.
Metabolic age vs. chronological age
Chronological age is simply the number of years we have lived. It serves as a general reference point for societal expectations, milestones, and legal purposes. However, it does not necessarily reflect the state of our bodies or the rate at which we age internally. For example, two individuals who are the same age may have vastly different metabolic ages due to variations in lifestyle, genetics, and overall health.
While chronological age is relatively simple to determine, metabolic age considers a variety of elements. This includes your body composition, muscular mass, and resting metabolism—all of which can have an impact on how effectively your body is operating.
How to check If your body is functioning efficiently
If your metabolic age is lower than your chronological age, it suggests that your body is functioning more efficiently, akin to someone younger than you. This is an encouraging sign and indicates that you have taken proactive steps to maintain your health through lifestyle choices such as regular exercise, a balanced diet, and adequate rest. Conversely, if your metabolic age is higher, it indicates that your body may be aging faster than expected. Factors such as sedentary lifestyle, poor diet, excess body fat, and lack of muscle mass can contribute to an accelerated metabolic age. It requires attention to lifestyle factors to improve its efficiency.
How to Calculate Your Metabolic Age?
To calculate metabolic age, you must consider your sex, height (in centimeters), weight (in kilograms), and age.
If you’re not sure about doing the math, you can use the Harris-Benedict calculator ( Link here https://www.omnicalculator.com/health/bmr-harris-benedict-equation ).
Mifflin-St. Jeor equation gives formula below to calculate your metabolic age.
Male: 66.5 + (13.75 x kg) + (5.003 x cm) – (6.775 x age)
Female: 655.1 + (9.563 x kg) + (1.850 x cm) – (4.676 x age)
Let’s say you’re AFAB and 30 years old, 150 pounds (68 kilograms) and 5 feet tall (152.4 centimeters). Your BMR would be 1,321.5.
The other method is Katch-McArdle Equation method.
This equation harnesses lean body weight to calculate BMR. You must know your body fat percentage to determine your BMR using this formula. So if that information is unavailable to you, stick with the Mifflin-St. Jeor equation.
Lean body mass = Body weight in kg – Weight from body fat in kg
Katch-McArdle equation: 370 + (21.6 x lean body mass in kg)
For example, a 185-pound person with 10 percent body fat weighs about 84 kilograms, 75.5 kilograms of which is lean tissue. Plug in those numbers, and you’ll find that this person has a BMR of about 2,000.8 calories per day.
How to Improve Your Metabolic Age
Improving metabolic age entails a comprehensive approach that involves a combination of diet, exercise, and lifestyle changes. Here are some biohacking techniques to lower your metabolic age :
Be more active
Lift weights
Incorporate high-intensity interval training into your workout
Get your Zs
Make sure to eat enough
Be mindful of what you eat ( Include healthy fats, lean proteins, and non-starchy vegetables )
Manage your stress
Final Takeaway
As the saying goes, “age is just a number,” and there’s plenty of truth in this when it comes to your health. How many years you’ve been alive isn’t necessarily the best indicator of your fitness. Instead, your metabolic age provides a better indication of whether you take good care of your body.
Read also : Understanding Hunger Vs. Appetite | Fuel To Your Fitness Goals ( https://thebrightdelights.com/understanding-hunger-vs-appetite-fuel-to-your-fitness-goals/ )