What the metabolic age test tells about your health

Metabolism plays a pivotal role in our health, influencing how we process energy and maintain vital bodily functions. However, not everyone’s metabolic rate aligns with their chronological age. 

This discrepancy introduces us to the concept of metabolic age, a fascinating metric that provides insights into our body’s efficiency. Understanding your metabolic age can offer valuable clues about your overall health and wellness. 

But what exactly does this age tell us? And why might someone’s metabolic age differ from their actual age? Let’s explore what the metabolic age test reveals about our health and its significance in our daily lives.

What is metabolic age?

Metabolic age offers a unique perspective on health. Instead of merely counting the years since birth, it focuses on the efficiency and performance of your metabolism. 

But how does it differ from chronological age? And what makes it a noteworthy metric for understanding health?

Chronological age vs. metabolic age

  • Chronological age: Simply the number of years you’ve lived.
  • Metabolic age: Measures the efficiency of your metabolism compared to the average efficiency for your age group [1].

    If your metabolic age is lower than your chronological age, your body is operating efficiently, similar to someone younger. Conversely, a higher metabolic age indicates the opposite.

Why it matters

The significance of metabolic age extends beyond mere numbers. When one’s metabolic age is considerably higher than one’s chronological age, it can signal underlying health issues or point to lifestyle habits that might require reevaluation [1]. 

Furthermore, being aware of one’s metabolic age can serve as a catalyst for making informed decisions about diet, exercise, and other elements that influence metabolic function. 

Overall, understanding your metabolic age can act as a motivating tool, pushing you towards healthier choices that benefit overall well-being.

What are the factors affecting metabolic age?

What are the factors affecting metabolic age?

Your metabolic age isn’t just a random number; it’s influenced by various controllable and uncontrollable factors. These determinants play a crucial role in how efficiently your body converts food into energy.

Genetic factors

Our genes, inherited from our parents, have a say in our metabolic rate. Some people naturally have a faster metabolism, while others might experience a slower one, regardless of their lifestyle choices [2].

Lifestyle factors

  • Diet: What you eat and how often can influence your metabolic age. Consuming balanced meals rich in whole foods, for instance, can support a healthy metabolism [3].
  • Physical activity: Regular exercise, especially strength training, can boost your metabolism [3]. Inactivity, on the other hand, may slow it down.
  • Stress levels: Chronic stress can disrupt metabolic function [3]. Managing stress through relaxation techniques can be beneficial.
  • Sleep patterns: A good night’s sleep is essential. Disrupted or inadequate sleep can adversely impact metabolic efficiency [3].

Health conditions and medications

Conditions like thyroid disorders or diabetes can influence metabolic rates. Additionally, certain medications might either increase or decrease metabolic efficiency.

Environmental factors

Extreme temperatures, for instance, can affect metabolism. Cold environments might increase metabolic rate as the body works to maintain its core temperature.

How the metabolic age test works

The metabolic age test evaluates the efficiency of your metabolism, comparing it to standard rates associated with different age groups. Here’s a breakdown of the process:

Basal Metabolic Rate (BMR) measurement

At its core, the test evaluates your BMR, which represents the number of calories your body requires to maintain basic functions while at rest. 

This can be measured using indirect calorimetry, where the amount of oxygen consumed and carbon dioxide produced during rest is analyzed [4].

Bioelectrical Impedance Analysis (BIA)

Another common method, BIA estimates body composition. A small, unnoticeable electrical current is passed through the body [5]. 

Based on the resistance or impedance, the device estimates fat-free mass and, from that, calculates metabolic rate. 

It’s important to note that hydration levels can influence BIA results, so consistent hydration is key when undergoing this test.

Once the data is collected, the results are compared to averages for specific age groups. 

For instance, if a 40-year-old’s BMR aligns closely with the average BMR of a 30-year-old, their metabolic age would be considered closer to 30.

However, interpretation matters. While the test gives a numerical age, it’s essential to view it within the broader context of health. 

It’s one tool among many to gauge wellness and should be used alongside other health indicators for a comprehensive understanding.

In essence, the metabolic age test provides a snapshot of your metabolic efficiency. While it’s not the be-all and end-all of health assessments, it does offer a unique perspective on how lifestyle, genetics, and other factors play out in metabolic performance.

What your metabolic age can indicate

Your metabolic age can reveal surprising insights about the state of your body and how it’s functioning. But what does a higher, lower, or matching metabolic age really indicate?

Optimal metabolic age range for different age groups

Generally, your metabolic age should ideally align with or be lower than your chronological age. 

When it does, it suggests that your metabolism is functioning efficiently, and you’re on the right track with your health and wellness efforts.

Risks associated with a higher metabolic age

Potential health complications

A metabolic age that’s notably higher than your chronological age might signal underlying health issues. 

It could hint at a slower metabolism, which in some cases is linked to conditions like obesity, cardiovascular diseases, or type 2 diabetes [6].

Reduced physical and cognitive performance

A higher metabolic age might also indicate reduced stamina, energy levels, and even cognitive performance. 

It’s a sign that your body might be working harder than it needs to, which can lead to fatigue or sluggishness.

Benefits of a lower or matching metabolic age

Better energy levels

A metabolic age that’s lower or matches your chronological age typically means your body is efficiently converting food into energy. This efficiency can translate into feeling more energetic and vibrant in your day-to-day activities.

Improved overall health and longevity

An optimal metabolic age can be a positive sign of longer life expectancy. It suggests that your body is in a good state, potentially warding off diseases and health complications.

While the metabolic age provides a fascinating glimpse into our internal workings, it’s crucial to remember that it’s just one piece of the puzzle. 

It should be paired with other health metrics and regular check-ups to get a fuller picture of one’s health. 

Think of it as an additional tool in your health toolkit, offering valuable insights but best used in conjunction with a holistic approach to well-being.

Improved overall health and longevity

Common misconceptions about metabolic age

The concept of metabolic age, while enlightening, often gets surrounded by misconceptions. Clearing up these misunderstandings can help individuals use this metric more effectively in their health journey. Here are some common myths and the truths behind them:

1. Metabolic age is the only indicator of health

While metabolic age offers insights into metabolic efficiency, it’s not the sole gauge of overall health. 

Other metrics, like blood pressure, cholesterol levels, and body mass index, also play vital roles in assessing wellness.

2. A higher metabolic age means I’m unhealthy

Not necessarily. It’s just one factor among many. While a higher metabolic age might suggest areas of improvement, it doesn’t automatically denote poor health. 

It’s essential to consider other health indicators and consult healthcare professionals for a comprehensive assessment.

3. Dieting will always lower metabolic age

While a balanced diet can positively influence metabolic efficiency, crash diets or extreme calorie restrictions can slow down metabolism. Sustainable, healthy dietary changes are more effective in the long run.

4. All tests provide the same results

Different tools and methods used to determine metabolic age can yield varying results. Choosing reputable sources and understanding the methodology behind the test is crucial.

5. I can’t change my metabolic age

Metabolism isn’t set in stone. You can influence and potentially improve your metabolic age through consistent efforts like regular exercise, stress management, and a balanced diet.

Limitations of the metabolic age test

While the metabolic age test is beneficial in understanding one’s metabolism, it should be approached with awareness of its limitations. 

It’s best utilized as part of a comprehensive health assessment rather than an isolated indicator. Here are some of the challenges associated with the test:

Variability in testing

Different equipment and methodologies can produce slightly varied results. It is possible for an individual to receive a different metabolic age reading on one device compared to another. Maintaining consistency in testing methods for more accurate tracking over time is crucial.

Not a standalone metric

Relying solely on metabolic age can give an incomplete picture of health. It’s essential to consider it with other health indicators for a broader assessment.

Influence of external factors

The results can be affected by factors like hydration levels, recent physical activity, or even the time of day the test is taken. These variables can skew results, making them less representative of a person’s typical metabolic function.

Generic benchmarks

The averages used for comparison might not account for individual variances in genetics, health conditions, or lifestyle factors. This generalization can sometimes lead to misinterpretations.

Short-term fluctuations

Metabolic age can change based on short-term lifestyle changes, but this doesn’t always reflect long-term health or metabolic efficiency.

Closing thoughts

The metabolic age test provides a unique window into our body’s efficiency, acting as a bridge between lifestyle choices and physiological responses. 

While it offers valuable insights, it’s essential to view its results in tandem with other health indicators for a comprehensive understanding. 

Remember, our health is a mosaic of various factors, and no single metric can capture its entirety. 

Embrace the insights metabolic age offers, but always seek a holistic approach to wellness, ensuring a balanced and informed perspective on your journey to optimal health.


How can I find out my metabolic age?

To find out your metabolic age, you can undergo a test that measures your Basal Metabolic Rate (BMR) and compares it to averages for different age groups. Many fitness centers, health clinics, and some modern digital scales offer this testing service.

What is the metabolic age screening?

The metabolic age screening is a test that evaluates your metabolism’s efficiency by comparing your Basal Metabolic Rate (BMR) to the average rates of different age groups. The result helps you understand if your metabolism is younger, older, or on par with your chronological age.

What is a good metabolic score?

A good metabolic score typically means your metabolic age aligns with or is lower than your chronological age, indicating an efficiently functioning metabolism. However, it’s essential to consider this score alongside other health metrics for a comprehensive assessment of overall wellness.

How can I reduce my metabolic age?

To reduce your metabolic age, focus on adopting a balanced diet, engaging in regular physical activity, and managing stress effectively. Additionally, maintaining proper hydration and getting adequate sleep can also positively influence metabolic efficiency.

[1] https://stridestrong.com/how-to-calculate-metabolic-age/ 
[2] https://foodzilla.io/questions/metabolic-age 
[3] https://www.signos.com/blog/metabolic-age 
[4] https://en.wikipedia.org/wiki/Basal_metabolic_rate 
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4118362/ 
[6] https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916

Photograph: AveCalvar/Envato
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