To calculate your metabolic age, you need to measure your estimated Basal Metabolic Rate (BMR), which reflects how many calories your body burns at rest.

Here's a quick guide:

• What you need: Weight, height, body fat percentage, and waist circumference.
• BMR formula:
  
  • For men: 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.775 × age)
  • For women: 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)
• Compare: Once you calculate your BMR, compare it to the average BMR for your age group to estimate your metabolic age.

If your metabolic age is higher than your actual age, it may indicate slower metabolism or potential health risks like diabetes or cardiovascular issues. To improve it:

• Exercise: Combine strength training and cardio.
• Diet: Focus on lean proteins, whole grains, and healthy fats.
• Track progress: Use tools like continuous glucose monitors (CGMs) or wearable devices for real-time insights.

Improving your metabolic age involves building muscle, eating well, staying active, and monitoring your health regularly.

To better understand how improving your metabolic age can enhance your overall health, check out this guide on metabolic fitness and how your workouts directly impact your metabolism.

Calculation methods

Learn the different methods for calculating your metabolic age, from basic math formulas to advanced testing techniques.

Calculator tools

Online metabolic age calculators can be a handy starting point, but keep in mind that they provide estimates, not precise results. These tools often rely on formulas like the Harris-Benedict equation, which has been tested in clinical environments for its accuracy. However, it can be important to note that this metric isn’t a measure of your overall metabolic health.

For a more tailored approach, you can calculate metabolic age using your own personal data, as outlined below.

Basic math and measurements

To determine your metabolic age, you'll need the following measurements:

Once you have these, you can calculate your Basal Metabolic Rate (BMR) using these formulas:

• For men: 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.775 × age)
• For women: 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)

Key health markers

If you're looking for more precise insights, professional testing methods can provide detailed data:

• Indirect calorimetry: Measures oxygen intake and CO₂ output to calculate BMR with high accuracy.
• Continuous Glucose Monitoring (CGM): Programs like those from Vively monitor glucose levels in real time, identifying patterns that may signal metabolic risks.

Charlotte Battle, Vively’s lead dietitian, emphasises that metabolic health is about more than just numbers:

"Knowing your metabolic age can be a helpful guide to learn what areas of lifestyle may need more focus. Tracking over time while making changes to diet, exercise patterns and stress levels can all help to move towards long-term wellbeing.”

Health tracking devices

Wearable technology today offers continuous and accurate metabolic data, making tracking easier than ever.

Using CGM devices

Continuous glucose monitors (CGMs) track blood sugar levels around the clock, offering detailed insights into patterns and trends. These tools are especially useful for understanding and monitoring metabolic age.

‍Vively's CGM program starts at $249 for three months and provides personalised insights. It helps users see how their daily habits influence glucose levels, directly affecting metabolic health.

Beyond CGMs, other smart health devices expand the range of tracked metrics.

Smart health devices

Research highlights differences in the accuracy of wearable devices for metabolic tracking:

A review of 158 studies in 2020 found that devices like the Apple Watch and Samsung models excel in laboratory settings for basic metabolic measurements.

Reading device data

Understanding the data from these devices is essential for evaluating metabolic age and overall health.

Key metrics to monitor include:

• Daily steps (aim for 10,000)
• Heart rate patterns
• Exercise intensity
• Blood sugar trends
• Resting metabolic rate
• Changes in body composition

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For a more complete view of your metabolic health, consider combining devices. For example, use a CGM alongside a smartwatch equipped with bioelectrical impedance analysis (BIA) sensors. This combination provides deeper insights and helps pinpoint areas for improvement.

Making changes

Discover practical strategies to improve your metabolic age through smarter food choices, effective workouts, and healthier daily habits.

Food choices

Improving your metabolic age starts with making smarter food choices. Aim for a minimum daily protein intake of 0.8–1.2g per kg of body weight to help burn fat and maintain muscle mass.

Here’s a breakdown of what to include in your meals:

Diet alone isn’t enough; pair it with regular exercise to see even better results.

Exercise plan

Research highlights that combining strength training with aerobic activities can lower mortality risk by as much as 40%.

Here’s how to optimise your exercise routine for metabolic health:

• Morning fasted cardio: Boosts insulin sensitivity.
• Post-meal walks: A 10–20 minute walk helps prevent glucose spikes.
• Weekly goals: Aim for 150-300 minutes of moderate-intensity exercise and two strength training sessions 

Daily habits

Your everyday routines also play a big role in shaping your metabolic health. A 2015 study by Dr. Raja-Khan found that stress reduction through mindfulness improved fasting glucose levels in overweight women.

Here are a few small but impactful changes to consider:

• Meal timing: Try early time-restricted feeding (eTRF) to sync with your body’s natural rhythms.
• Stay active: Use a continuous glucose monitor (CGM) to see how movement affects your blood sugar throughout the day.
• Manage stress: Mindfulness practices can improve metabolic markers, even without weight loss.

Progress checks

Once you've fine-tuned your daily habits, it's important to regularly monitor your progress to maintain and improve metabolic health.

Testing schedule

To stay on track, follow this testing schedule:

Digital health tools

Technology has made tracking metabolic health easier than ever. For example, Vively's CGM program provides real-time insights into glucose levels, exercise, sleep, and diet through its mobile app. The app-only plan is available for $39/month.

For a broader view, consider talking more with your health care professionals with an interest in metabolic health and biomarkers that can be individualised to your needs. Regularly assessing various biomarkers ensures a personalised approach to health optimisation

Health targets

Here are some key targets to aim for:

Summary

A quick recap of the key factors influencing your metabolic age and the most effective strategies to enhance your overall metabolic health.

Main points

Improving your metabolic age involves addressing several key factors that influence your body's calorie-burning efficiency, primarily determined by your Basal Metabolic Rate (BMR).

Here’s a quick breakdown of the main factors and how to tackle them:

These factors serve as a guide to help you start making meaningful changes.

Getting started

Start by measuring your BMR using tools like the Harris Benedict equation or professional testing. Tools like Vively's CGM program (available for $39/month) can provide real-time glucose data, helping you tailor your diet and lifestyle choices.

Key strategies include:

• Build muscle mass: Resistance training helps increase BMR.
• Refine your diet: Prioritise lean protein, which can boost your BMR by 20–30%.
• Stay active: Combine aerobic exercises with strength training for better results.‍
• Improve sleep: Aim for consistent, restorative sleep to support overall metabolic function.