3 Steps to understand and improve your metabolic age test score

Your metabolic age offers a glimpse into how effectively your body uses energy compared to your actual age. While age is just a number on your ID, your metabolic age can provide insights into your health and well-being. 

If this number seems higher than your chronological age, it could signify inefficiencies in your metabolism. Conversely, a lower metabolic age indicates optimal energy utilization. 

Here’s what you need to know about metabolic age and actionable steps to optimize it:

  • Understanding metabolic age’s significance
  • Factors that influence this score
  • Practical steps to enhance metabolic efficiency
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How to understand your metabolic age test score

Metabolic age serves as a mirror, reflecting how your body’s energy efficiency stacks up against your chronological years. Let’s break it down:

What is metabolic age?

Metabolic age showcases the efficiency with which your body burns calories at rest. Think of it as the age your body feels from an energy standpoint.

If your metabolic age reads younger than your actual age, your body demonstrates the vitality typically seen in younger individuals. A higher metabolic score might signal the opposite.

Factors determining metabolic age

Several elements come into play when determining your metabolic age. Key contributors include:

  • Basal Metabolic Rate (BMR)

This measures the number of calories your body burns at rest. It plays a vital role in determining metabolic age. Typically, having a higher BMR can increase the risk of mortality [1].

  • Muscle mass vs. fat distribution

Muscle burns more energy than fat. So, having more muscle can lead to a more favorable metabolic age. Conversely, higher fat percentages can raise your metabolic age.

  • Hormone levels

Our hormones, especially thyroid and insulin, regulate metabolism. Balanced hormones encourage a healthy metabolic age, while imbalances can adversely affect the score.

  • Lifestyle and environmental factors

Your daily habits and surroundings have a profound effect. Activities like smoking or a sedentary lifestyle can accelerate metabolic aging.

Factors determining metabolic age

How is it measured?

Various tools and devices on the market can measure metabolic age. It’s crucial to choose reliable methods to get an accurate reading. 

While some devices use BMR and body fat percentage, others might also incorporate additional data. 

Consistency in testing, using the same method or device, ensures you track real changes over time and not discrepancies between tools.

What does your metabolic age test score mean?

When you receive your metabolic age test results, it’s natural to wonder what the number really means. How does this score impact your health, and what can it tell you about your current well-being? Let’s simplify and explore the implications:

What a younger metabolic age indicates

A metabolic age younger than your chronological age paints a positive picture of your body’s energy efficiency. Some benefits and implications include:

  • Efficient energy use

Your body burns calories effectively, maintaining or even losing weight with greater ease.

  • Better muscle mass distribution

A younger metabolic age is often tied to having a favorable muscle-to-fat ratio. This means more energy is consumed even when you’re resting.

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  • Potential for extended health

A younger metabolic score is associated with a more favorable body composition and lower blood pressure [2]. Your body showcases resilience and vitality, which can have long-term positive health impacts.

What an older metabolic age indicates

On the flip side, if your metabolic age is older than your actual age, it suggests areas of concern:

  • Possible metabolic inefficiencies 

Your body might not utilize energy optimally, leading to weight gain and increased fatigue.

  • Decreased muscle mass

An older metabolic age can signal reduced muscle mass and a higher proportion of body fat. This ratio can reduce your energy levels and make weight management challenging.

  • Increased health risks

An elevated metabolic age can indicate an increased risk for diabetes, heart disease, or obesity. It’s essential to consult with health professionals to understand the broader implications.

What is the importance of knowing your metabolic age

While metabolic age provides valuable insights, it doesn’t give a full health overview. Here’s a perspective:

  • Just one indicator

While it’s a useful gauge, metabolic age doesn’t overshadow other vital health markers like blood pressure, cholesterol, and blood sugar levels.

  • Holistic health approach

To gain a comprehensive view of your health, it’s beneficial to combine metabolic age data with other health metrics. This combination can help craft personalized wellness plans.

  • Regular monitoring

As with any health metric, consistent tracking of metabolic age yields the most benefit. Regular assessments allow you to notice trends, make informed decisions, and adapt your lifestyle accordingly.

In conclusion, your metabolic age is an informative tool to understand your body’s energy dynamics better. With this knowledge, a proactive approach can help you make effective health choices that align with your wellness goals.

How to improve your metabolic age

Realizing the importance of metabolic age and its implications on health can motivate many to seek ways to improve their score.

Making specific changes can help revitalize your metabolism, leading to a younger metabolic age and enhanced well-being. Here are actionable steps to consider:

1. Optimize nutrition

Choosing the right foods can work wonders on your metabolic health:

  • Balanced diet: Prioritize whole foods, such as vegetables, fruits, lean proteins, and whole grains. These foods provide the essential nutrients your body needs to function efficiently.
  • Macronutrient distribution: Ensure a balanced intake of proteins [3], fats, and carbohydrates. Each plays a unique role in energy production and metabolism.
  • Stay hydrated: Drinking enough water supports metabolic processes and helps in effective calorie burning. To add some fun to your routine, try making your metabolism-boosting drinks.
optimize nutrition

2. Embrace regular exercise

Physical activity has a direct impact on your metabolic age:

  • Cardiovascular exercise: Activities like jogging, swimming, or cycling boost your heart rate and increase calorie burning, improving overall metabolic function.
  • Strength training: Building muscle mass not only tones your body but also increases your resting metabolic rate. Include weight lifting or resistance training in your routine.
  • Flexibility and balance: Yoga, pilates, and stretching exercises promote overall physical health, complementing your metabolic improvements.

3. Manage stress and sleep

Both sleep and stress levels play a pivotal role in metabolic efficiency:

  • Quality sleep: Ensure you get 7-9 hours of restful sleep nightly. Sleep rejuvenates the body and supports metabolic functions. Not getting enough sleep can result in a slower metabolism and may lead to a loss of muscle mass [4].
  • Stress management: Chronic stress can adversely affect hormones linked to metabolism. Find stress-relieving activities that suit you, such as meditation, reading, or listening to music.

4. Get regular check-ups and adjustments

Keeping a close eye on your health ensures you’re on the right track:

  • Routine assessments: Regular health evaluations help monitor your metabolic age, allowing you to see the impact of the changes you make.
  • Stay adaptable: As life changes, so do our health needs. It’s essential to adjust your strategies based on current circumstances and feedback from regular check-ups.

Closing thoughts

Understanding and actively working to optimize metabolic age can significantly influence your health journey. While it’s just one indicator, it offers valuable insights into how effectively your body utilizes energy. 

Making informed choices about nutrition, incorporating consistent physical activity, managing stress, and ensuring regular health check-ups are foundational steps. 

Remember, the aim isn’t just a better metabolic age score but an enhanced, vibrant quality of life. 

With commitment and knowledge, achieving a harmonious balance between your chronological and metabolic age becomes an attainable and rewarding goal.


What causes metabolic age to increase?

Metabolic age increases due to factors like reduced muscle mass, increased fat distribution, and inefficient energy utilization by the body. Lifestyle habits, such as a sedentary lifestyle, poor diet, and chronic stress, can also contribute to an elevated metabolic age.

What is the best metabolic age?

The best metabolic age is one that is at or below your chronological age, indicating efficient energy utilization and overall metabolic health. However, it’s essential to view metabolic age in conjunction with other health indicators for a comprehensive understanding of well-being.

Is it good to have a younger metabolic age?

Yes, having a younger metabolic age indicates that your body is efficiently utilizing energy and is often associated with better overall metabolic health. However, it’s essential to also consider other health metrics for a complete assessment of well-being.

What is a normal metabolic age?

A normal metabolic age aligns closely with one’s chronological age, reflecting average energy utilization for that age group. Significant deviations, especially higher metabolic ages, can suggest potential metabolic inefficiencies or health concerns.

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[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4984846/ 
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6575031/ 
[3] https://www.thelifeco.com/en/blog/how-to-lower-your-metabolic-age-naturally/ 
[4] https://blog.ultrahuman.com/blog/what-is-metabolic-age-and-how-to-improve-it/#how-can-you-improve-your-metabolic-age-1356

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.