⚡ Health & Body

Metabolic Age Calculator

Compare your Basal Metabolic Rate (BMR) to age-group averages to estimate your metabolic age. Calculated using the Mifflin-St Jeor equation — the most validated BMR formula for general adults.

Lifestyle estimate, not a lab measurement. This calculator uses BMR equations validated for general populations. BMR is not the same as metabolic rate measured in a clinical setting. Consult a dietitian or physician for personalised metabolic assessment.
—
Metabolic Age
—
Your BMR (kcal/day)
—Total Daily Energy
—vs Calendar Age

What is metabolic age?

Metabolic age compares your Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest — to the average BMR for people of the same sex. If your BMR matches the average BMR of a 28-year-old, your metabolic age is approximately 28, regardless of your actual age.

BMR decreases naturally with age (about 1–2% per decade after 30) due to changes in muscle mass, hormonal shifts, and organ function. Higher muscle mass raises BMR; higher body fat lowers it relative to mass.

Mifflin-St Jeor BMR Formula

♂
Men: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
♀
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161

Sources

  1. Mifflin MD, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition. 1990;51(2):241–247.
  2. Sabounchi NS, et al. "Best Fits for BMR Equations." Journal of Fitness Research. 2013.