They how to calculate metabolic age chronological age doesn’t always align with how your body functions internally. This is where metabolic age comes in, a benchmark for your body’s metabolism that’s based on your basal metabolic rate (BMR).

A lower metabolic age means a healthier metabolism. It can also signal a reduced risk for certain health conditions, including metabolic syndrome, which includes symptoms like high blood pressure, excess weight around the waist, and abnormal cholesterol levels.

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While there is no single formula for calculating metabolic age, it generally takes BMR, your height, body weight, and sex into account. It may also take into account your body composition—the proportion of muscle to fat. The more muscle mass you have, the lower your metabolic age, since your muscles burn more calories even while resting.

In terms of diet, a protein-rich approach can help maintain and build muscle mass, which in turn lowers your metabolic age. Avoiding excessive amounts of sugar and processed carbohydrates can also help.

A low metabolic age, however, doesn’t guarantee a healthy life. It is still important to maintain a balanced diet, exercise regularly, and manage stress levels. This can improve your overall metabolic health and reduce the risk for some chronic diseases, like diabetes and heart disease.