Metabolic age by lifestyle and body composition
An advanced estimate: here your metabolic age depends not only on height and weight, as in the basic estimate from metabolism, but also on your habits — sleep, steps, strength training, stress level and resting heart rate. Along with your metabolic age, the calculator shows your basal metabolism, daily energy expenditure, body composition and a recommended calorie intake.
How the advanced metabolic age is calculated
First, from your height, weight, age and sex, we estimate your basal metabolism, BMI and body composition. Then the calculator looks at your lifestyle — sleep, steps, strength training, stress and your waist-to-height ratio — and shifts your metabolic age one way or the other. The healthier your habits, the “younger” your metabolism.
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01straightenBody and measurementsSex, age, height, weight and waist — the basis for metabolism and body composition.
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02local_fire_departmentMetabolism and expenditureBasal metabolic rate (BMR) and total daily energy expenditure (TDEE), adjusted for activity.
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03favoriteLifestyleSleep, steps, strength training, stress and resting heart rate shift your metabolic age.
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04insightsAge and metricsMetabolic age, body composition, calorie intake and personal next steps.
Metabolic Age Calculator
Sex, age, height, weight, waist and activity level are required. The lifestyle fields are optional, but the more you fill in, the more accurate the result. Measure under the same conditions each time, ideally in the morning on an empty stomach.
Metabolic metrics
Body composition
What affects your metabolic age
Metabolic age is largely the sum of your daily habits, not just your workouts. Here are the key factors and what you can do today.
If your metabolic age is higher than your chronological age: an action plan
A high metabolic age is not a verdict but a signal: your body needs a gentler strategy. Don't panic — change your lifestyle step by step.
Habits that “rejuvenate” your metabolism
Sometimes one steady habit does more than a perfect but short-lived push. Add them one or two at a time.
Common mistakes
High numbers sometimes push people toward drastic, harmful decisions. Here are common misconceptions and healthier alternatives.
