Your metabolic age is an important indicator of how well your body is functioning compared to your actual age. While your chronological age marks the passage of time, your metabolic age reflects how efficiently your metabolism is functioning. 

It’s influenced by factors like your diet, exercise, and overall health. In this article, we’ll explain what metabolic age is, how it’s calculated, and share simple tips to help you improve it for better health.

What is Metabolic Age?

Metabolic age is a comparison between your basal metabolic rate (BMR) and the average BMR of people in your chronological age group. In simpler terms, it tells you whether your metabolism is performing like that of someone younger, older, or right around your actual age.

Your basal metabolic rate represents the number of calories your body needs to perform basic life-sustaining functions while at rest (e.g., breathing, circulating blood, producing cells, and maintaining body temperature). It's essentially your body's baseline energy expenditure, accounting for roughly 60-75% of your total daily calorie burn.

When health professionals or body composition scales calculate your metabolic age, they're measuring your BMR and comparing it against population data. If your BMR is higher than average for your age group, you'll have a lower metabolic age. If it's lower than average, your metabolic age will be higher than your chronological age.

Here's a practical example: 

Let's say you're 45 years old, but your BMR matches the average BMR of a typical 35-year-old. Your metabolic age would be 35. Conversely, if your BMR matches that of a 55-year-old, your metabolic age would reflect that higher number.

The concept emerged from research into body composition and metabolic health, particularly as scientists recognized that chronological age alone doesn't tell the full story of someone's health status. Two people born on the same day can have vastly different metabolic profiles based on their lifestyle choices, genetics, and overall health.

It's worth noting that metabolic age isn't a standardized medical diagnostic tool in the way blood pressure or cholesterol levels are. Different devices and calculations may produce slightly different results because there's no universal formula or database. But, the underlying principle remains consistent: comparing your metabolism to population averages gives you a snapshot of your metabolic health relative to your peers.

What Metabolic Age Really Means for Your Health?

Your metabolic age can serve as a meaningful indicator of your overall health status and future disease risk. 

• Research has consistently shown that metabolic health strongly correlates with longevity, quality of life, and resistance to chronic diseases.

• When your metabolic age is lower than your chronological age, it generally suggests several positive health markers. You likely have more lean muscle mass and less body fat, particularly visceral fat. Higher muscle mass increases your BMR because muscle tissue is metabolically active, meaning it burns calories even when you're sitting on the couch.

• A younger metabolic age also typically indicates better insulin sensitivity, which means your body efficiently processes glucose and maintains stable blood sugar levels. This reduces your risk of developing type 2 diabetes, metabolic syndrome, and cardiovascular disease. Studies have shown that people with better metabolic health tend to have lower inflammation markers, healthier cholesterol profiles, and better blood pressure readings.

• On the flip side, having a metabolic age higher than your actual age should be taken as a warning sign. It often points to excess body fat, insufficient muscle mass, or both. This metabolic inefficiency puts you at elevated risk for a range of health problems, including obesity, diabetes, heart disease, and even certain cancers.

Metabolic Age vs. Chronological Age: What's the Difference?

Chronological age is the number of years since you were born. Metabolic age, by contrast, is dynamic and changeable. 

You might be chronologically 50 but metabolically 40 if you've maintained excellent fitness, preserved muscle mass, and kept your body fat in check. Alternatively, a sedentary 30-year-old with poor dietary habits might have the metabolism of someone in their 40s or 50s.

The gap between these two ages reveals something critical: biological aging doesn't proceed at the same rate for everyone.  

One significant advantage of focusing on metabolic age rather than chronological age is that it shifts attention to factors you can control. You can't change when you were born, but you absolutely can influence your metabolic health through daily choices. This perspective empowers you to take ownership of your health trajectory.

How is Metabolic Age Calculated?

The calculation of metabolic age involves several steps and requires specific body composition data. While the exact algorithms vary between devices and calculation methods, the fundamental process follows a similar pattern.

Step 1: Determining Basal Metabolic Rate (BMR)

First, your basal metabolic rate (BMR) needs to be determined. BMR is the number of calories your body needs at rest to perform basic functions like breathing and maintaining body temperature.

There are several ways to measure or estimate BMR. The gold standard is indirect calorimetry, which measures oxygen consumption and carbon dioxide production to precisely calculate energy expenditure. However, this method requires specialized equipment and is typically only available in research or clinical settings.

Step 2: Using Bioelectrical Impedance Analysis (BIA)

More commonly, bioelectrical impedance analysis (BIA) devices estimate your body composition by sending a weak electrical current through your body. Since muscle and fat conduct electricity differently, the device can estimate your percentages of muscle mass, body fat, bone density, and water content. Many modern smart scales and body composition analyzers, such as InBody devices, use this technology to provide BIA-based estimates.

Step 3: Calculating BMR Using Mathematical Formulas

Once your body composition is known, mathematical formulas calculate your BMR. Several equations exist for this purpose, including the Harris-Benedict equation, the Mifflin-St Jeor equation, and the Katch-McArdle formula. These formulas consider variables like weight, height, age, sex, and lean body mass.

For example, the revised Harris-Benedict equation calculates BMR as:

• For men:
  BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
  
  
  

• For women:
  BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

The Katch-McArdle formula, which incorporates lean body mass, often provides more accurate results:

• BMR = 370 + (21.6 × lean body mass in kg)

Step 4: Comparing BMR with Age Group Databases

Once your BMR is calculated, it’s compared against a database of average BMR values for different age groups. This database typically includes BMR data collected from thousands or millions of people across various ages. The comparison reveals where your metabolism falls on the spectrum.

If your BMR equals the average BMR for 35-year-olds, your metabolic age is 35, regardless of whether you’re actually 25, 35, or 45. The device or software essentially asks: “What age group does this person’s metabolism most closely resemble?”

It’s important to understand that different manufacturers may use different reference databases and proprietary algorithms.  

Also, some limitations exist with metabolic age calculations. They don't account for factors like hormonal variations, certain medical conditions, medications, or genetic variations that affect metabolism. Two people with identical body compositions might still have different actual metabolic rates due to thyroid function, mitochondrial efficiency, or other physiological differences that the calculation doesn't capture.

How to Improve Your Metabolic Age?

If your metabolic age is higher than you'd like, the good news is that you have significant power to improve it. The strategies that lower metabolic age are the same ones that improve overall health:

Build and Preserve Muscle Mass

Increasing your lean muscle mass is perhaps the most effective way to lower your metabolic age. Muscle tissue burns significantly more calories at rest than fat tissue does. Estimates suggest muscle burns roughly 6 calories per pound per day compared to just 2 calories per pound for fat.

Resistance training should be a cornerstone of your fitness routine. Aim for at least two to three strength training sessions per week, targeting all major muscle groups.  

As you age, you naturally lose muscle mass in a process called sarcopenia, which can start as early as your 30s and accelerate after 50. Counteracting this requires consistent effort, but the metabolic payoff is substantial. Progressive overload, gradually increasing the weight, reps, or difficulty of your exercises, ensures continued muscle growth.

Optimize Your Nutrition

What you eat profoundly affects your body composition and metabolic health. Prioritize protein intake, as protein supports muscle maintenance and growth. Most adults should aim for roughly 0.8 to 1.2 grams of protein per pound of body weight, with higher amounts beneficial if you're actively trying to build muscle or lose fat.

Avoid excessive calorie restriction, which can actually slow your metabolism. Severe dieting triggers adaptive thermogenesis, where your body becomes more efficient (burns fewer calories) to conserve energy. Instead, aim for moderate calorie deficits if you need to lose weight, typically 300-500 calories below your maintenance level.

Focus on whole, minimally processed foods that provide nutrients without excess calories from added sugars and unhealthy fats. Adequate protein, healthy fats, and complex carbohydrates provide the building blocks your body needs for optimal metabolic function.

Don't skip meals or go extremely low-calorie for extended periods. Consistent, adequate nutrition supports metabolic health better than dramatic restriction followed by overeating.

Incorporate Cardiovascular Exercise

While cardio doesn't build muscle like resistance training does, it supports overall metabolic health, improves insulin sensitivity, and helps with fat loss. High-intensity interval training (HIIT) appears particularly effective for metabolic benefits, alternating short bursts of intense effort with recovery periods.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, as recommended by major health organizations. This supports cardiovascular health, helps maintain a healthy weight, and improves your body's ability to process nutrients efficiently.

Prioritize Quality Sleep

Sleep deprivation wreaks havoc on metabolism. Poor sleep disrupts hormones like leptin and ghrelin that regulate hunger, increases cortisol (which promotes fat storage), and reduces insulin sensitivity. Chronic sleep debt is associated with weight gain, increased body fat, and muscle loss.

Aim for 7-9 hours of quality sleep per night. Establish consistent sleep and wake times, create a dark and cool sleeping environment, and limit screen time before bed. Think of sleep as a non-negotiable pillar of metabolic health, not a luxury.

Manage Stress Effectively

Chronic stress elevates cortisol, which promotes abdominal fat accumulation and can break down muscle tissue. High cortisol also impairs insulin sensitivity and can increase appetite and cravings for high-calorie foods.

Incorporate stress management techniques that work for you, meditation, yoga, deep breathing exercises, time in nature, or engaging hobbies. The specific method matters less than finding sustainable practices that genuinely reduce your stress levels.

Stay Hydrated and Limit Alcohol

Proper hydration supports all metabolic processes. Even mild dehydration can reduce metabolic rate slightly. Water also helps with appetite regulation and supports exercise performance.

Alcohol, meanwhile, can interfere with muscle protein synthesis, adds empty calories, and can disrupt sleep and recovery. Moderation or elimination of alcohol often leads to improvements in body composition and metabolic markers.

Be Patient and Consistent

Improving metabolic age doesn't happen overnight. Significant changes in body composition typically take weeks to months of consistent effort. Focus on building sustainable habits rather than seeking quick fixes. Small, consistent improvements compound over time into dramatic transformations.

Track your progress not just through metabolic age measurements but also through how you feel, your energy levels, exercise performance, and how your clothes fit. These subjective markers often improve before the numbers change significantly.

Key Takeaways

• Metabolic age compares your basal metabolic rate (BMR) to the average BMR of people in your chronological age group, showing whether your metabolism functions like someone younger or older.

• Understanding what metabolic age means provides actionable insights into your overall health, including body composition, muscle mass, and disease risk factors.

• Building and preserving muscle mass through resistance training is the most effective way to lower your metabolic age, as muscle burns significantly more calories at rest than fat.

• Your metabolic age is dynamic and responsive to lifestyle changes like nutrition, exercise, sleep quality, and stress management, unlike your fixed chronological age.

• A metabolic age higher than your actual age serves as a warning sign for potential health issues, while a lower metabolic age typically indicates favorable body composition and better metabolic health.

• Consistency in healthy habits matters more than quick fixes when improving metabolic age, as significant changes in body composition and metabolic function take weeks to months of sustained effort.

Frequently Asked Questions

What does metabolic age mean?

Metabolic age compares your basal metabolic rate (BMR) to the average BMR of people in your chronological age group. It indicates whether your metabolism functions like someone younger, older, or the same as your actual age based on body composition and energy expenditure.

How can I lower my metabolic age?

You can lower your metabolic age by building muscle through resistance training, eating adequate protein, incorporating cardio exercise, getting 7-9 hours of quality sleep, managing stress effectively, and maintaining a healthy body composition with less body fat and more lean muscle mass.

What is the difference between metabolic age and chronological age?

Chronological age is simply the number of years since you were born, which advances steadily and cannot be changed. Metabolic age is a functional measure of how efficiently your body burns energy, which can be improved or worsened based on lifestyle choices and health habits.

Is metabolic age an accurate indicator of health?

Metabolic age provides useful insight into metabolic health and body composition, but it's not a standardized medical diagnostic tool. Different devices may give varying results, and it should be considered alongside other health markers like blood pressure, cholesterol, and blood sugar levels.

Can you reverse your metabolic age?

Yes, metabolic age is changeable and responsive to lifestyle interventions. By increasing lean muscle mass, improving nutrition, exercising regularly, and adopting healthy sleep and stress management habits, you can effectively lower your metabolic age over time with consistent effort.

What causes a high metabolic age?

A high metabolic age typically results from excess body fat, insufficient muscle mass, sedentary lifestyle, poor nutrition, inadequate sleep, and chronic stress. These factors reduce your basal metabolic rate, making your metabolism function like someone older than your actual age.

When it comes to assessing your health, the number on the scale—or even your BMI—only tells part of the story. Body composition (the amount of body fat vs. muscle you have) offers a far more accurate picture of your overall health and disease risk. 

Research shows that excess fat, particularly in the abdomen, can increase the likelihood of breast cancer. A meta-analysis in Frontiers in Nutrition of nearly 8 million women found that central obesity—measured by waist circumference or waist-to-hip ratio—was associated with a higher risk of breast cancer in both pre- and postmenopausal women.

Below, we’ll explore the latest research linking body composition to breast cancer risk and practical strategies for optimizing your body composition to support long-term health and cancer prevention.

The Link Between Body Fat and Breast Cancer

Excess body fat is a known risk factor for breast cancer, especially for postmenopausal women. In fact, a meta-analysis in the British Journal of Cancer found that every 5% increase in body fat was linked to about a 15% higher risk of postmenopausal breast cancer. Researchers have identified three main contributing factors.

Inflammation

Fat tissue, particularly around the midsection (referred to as visceral fat), produces chemicals called cytokines that can cause low-level, chronic inflammation. This persistent inflammation can damage healthy cells, creating an environment that promotes the growth and survival of cancer cells, according to a review in the International Journal of Molecular Sciences.

Insulin Resistance

Being overweight or obese can also lead to insulin resistance. When the body becomes resistant to insulin, it compensates by producing more. High insulin levels can stimulate the growth of breast cancer cells and inhibit their natural death, promoting tumor development, according to research in the Journal of Clinical Oncology.

Hormonal Imbalance

Fat tissue can produce estrogen, a hormone that, when elevated, is linked to an increased risk of hormone-receptor-positive breast cancers, according to an article in Scientific Reports. This is particularly true for postmenopausal people, where fat tissue becomes the primary source of estrogen.

Muscle Mass and Breast Cancer Risk

While much attention is given to excess body fat, maintaining healthy muscle mass is equally important in reducing breast cancer risk and improving outcomes for those diagnosed. A study in Discover Oncology found that women with non-metastatic breast cancer and low muscle mass, a condition known as sarcopenia, had a significantly lower survival rate compared to those with normal muscle mass.

Additionally, low muscle mass is linked to higher levels of inflammation, which, in individuals with cancer, can speed up muscle loss and negatively impact health outcomes. On the other hand, having more muscle can help counteract inflammation caused by factors like excess body fat. 

Incorporating regular strength training exercises, such as weightlifting or resistance band workouts, can help build and maintain muscle mass. These exercises not only build physical strength but also support metabolic health and improve overall quality of life.

How Body Composition Can Guide Prevention

Monitoring your body composition is a powerful tool for assessing breast cancer risk and guiding prevention strategies. Unlike weight or BMI, which can be misleading, body composition provides a clear picture of where fat is stored and how much muscle you have, both of which influence your risk.

By establishing a baseline through a body composition scan, which you can do with an InBody body composition scale, you can track changes over time and see how lifestyle choices—like diet, exercise, and strength training—are affecting your fat and muscle levels. Regular assessments allow you to detect unhealthy trends early, adjust your exercise routine, or refine your nutrition plan to maintain a healthier balance of fat and muscle.

You can also track your waist circumference, which is measured at the navel after exhaling. For many women, a goal is less than 35 inches (88 cm).

Tracking these metrics is particularly valuable for postmenopausal people, who are at higher risk for fat-related breast cancer. Maintaining or increasing lean mass (muscle) while reducing fat mass can help lower inflammation, balance hormones, and reduce overall cancer risk.

Strategies for Healthy Body Composition

By combining smart nutrition, consistent exercise, and healthy lifestyle habits, you can optimize your body composition, support your immune system, and take meaningful steps toward reducing your breast cancer risk.

In an analysis of about 180,000 women followed for many years, those who lost weight and kept it off had a lower subsequent risk of breast cancer than women whose weight stayed stable, with larger losses generally linked to larger risk reductions, according to the Journal of the National Cancer Institute.

Eat an Anti-Inflammatory Diet

Focus on eating nutrient-rich, anti-inflammatory foods such as fruits, vegetables, whole grains, and healthy fats like olive oil, nuts, and fatty fish. These foods help reduce chronic inflammation, support hormonal balance, and provide essential nutrients for overall health. 

At the same time, limit alcohol, sugary drinks, and highly processed foods, which can contribute to fat accumulation and inflammation, both linked to higher breast cancer risk.

Strength Train Regularly

A combination of resistance training and aerobic exercise is key to optimizing body composition. Resistance training builds and preserves muscle mass, which can help regulate hormones and counteract inflammation. Aerobic exercise, such as running, brisk walking, or cycling, helps reduce excess fat and improve cardiovascular health.

Aim to do at least two full-body strength-training workouts a week, as well as at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, according to the Physical Activity Guidelines for Americans.

Get Adequate Sleep and Manage Stress

Adequate sleep and effective stress management are often overlooked but crucial components of a healthy body composition. Poor sleep and chronic stress can disrupt hormone regulation, increase inflammation, and contribute to fat gain, all of which can raise cancer risk. 

Aim for seven to nine hours of quality sleep per night and incorporate stress-reduction practices like mindfulness, meditation, yoga, or light outdoor activity.

A strong grip isn’t just beneficial for lifting weights — it’s key to living stronger (and maybe even longer). Grip strength is the ability to hold, squeeze, or pinch objects with your hands and is an essential aspect of overall physical function. It plays a role in nearly every daily task — from carrying groceries to maintaining balance and stability. Below, we'll explore why grip strength matters and how you can improve it, including specific exercises you can do at the gym and at home.

Why Grip Strength Matters

Grip strength is more than just the ability to hold objects; it can be an indicator of your overall health. First, let’s go over the types of grip strength, the muscles involved, and the impacts on daily life

Types of Grip Strength

• Crush Grip: closing the hand around an object (think: squeezing a stress ball)

• Support Grip: holding an object for an extended period, like moving heavy boxes

• Pinch Grip: holding an object like a key or coin between the thumb and fingers​

Muscles Involved in Gripping

• Forearm Flexors: Located on the inner side of the forearm, these muscles help bend the wrist and fingers, which is essential for crush and pinch grips.​

• Forearm Extensors: Found on the outer side of the forearm, these muscles enable the straightening of the wrist and fingers, helping open the hand during support grips.​

• Thenar Muscles: Located at the base of the thumb, these muscles are key for movements like pinching and gripping with precision.

Benefits of a Strong Grip

• Marker of Longevity: Grip strength has been increasingly associated with longevity, especially among older adults. A study in Clinical Interventions in Aging found that grip strength correlates with various health factors, including bone mineral density, cognitive function, and quality of life. Similarly, research in Scientific Reports found that grip strength is inversely related to all-cause mortality. 

• Enhanced Activities of Daily Living: A strong grip helps with lots of daily tasks, such as carrying groceries, opening jars, lifting heavy bags, holding onto a bike handlebar, or even typing comfortably on a keyboard.

• Supports Weightlifting: A powerful grip makes strength-training exercises like deadlifts and pull-ups easier by giving you better control over the weights. Plus, working on your grip strength helps prevent injuries by ensuring your hands, wrists, and forearms are all working together and staying balanced.

Work on Forearm Strength, Too

The forearms play a crucial role in grip strength, so don’t forget to train them directly. Exercises like wrist curls, reverse curls, and farmer’s walks will help build the forearm muscles responsible for holding and gripping. Strong forearms give your grip a solid foundation, making it easier to handle heavier weights and maintain control.

Grip Strength Exercises

1. Farmer’s Walk

1. Grab a pair of heavy dumbbells or kettlebells, hold them in each hand, and stand tall with your chest up and shoulders back. 

2. Walk a set distance or for a specific time while maintaining a firm grip on the weights. Focus on walking steadily and keeping your posture upright.

2. Dead Hang

1. Grab a pull-up bar with both hands (palms facing away from you) and let your body hang down. 

2. Keep your arms slightly bent, your shoulders engaged, and hold on as long as you can.

3. Wrist Curl

1. Sit on a bench and hold a barbell or dumbbells with your palms facing up. 

2. Rest your forearms on your thighs with your wrists hanging off the edge. 

3. Slowly curl your wrists upward and then lower the weight back down. 

4. Repeat for several sets. 

 Tip: For reverse wrist curls, switch your palms to face down to target the opposite muscles in your forearms.

4. Squeezing a Tennis Ball or Grip Trainer

1. Grab a tennis ball or a hand grip trainer and squeeze it as hard as you can for a set amount of time. 

2. Rest for a few seconds and repeat. 

 Tip: You can do this exercise multiple times a day to improve both your grip strength and endurance. It’s also a great exercise for improving finger strength and coordination.

5. Plate Pinch

1. Take a weight plate (start with lighter ones) in each hand and pinch them together using just your thumb and fingers. 

2. Hold them for as long as you can, keeping your body upright.

How to Measure Grip Strength

The easiest and most accurate way to measure grip strength is with a handheld dynamometer. Our InGrip Handheld Dynamometer is a compact, easy-to-use device that measures your grip strength with precision. It uses a load cell sensor to resist wear and provide reliable readings time after time, and its adjustable roller accommodates different hand sizes to ensure a comfortable fit. Whether you’re a fitness professional, physical therapist, or just someone looking to track your progress, the InGrip provides a precise, accurate, and easy way to measure your grip strength.

Frequently Asked Questions

At what age does grip strength peak?

Grip strength typically peaks in the late 20s to early 30s and gradually declines with age. However, maintaining grip strength through regular exercise can help slow down this decline.

What causes poor grip strength?

Poor grip strength can be caused by factors like muscle weakness, nerve damage, joint issues (e.g., arthritis), or lack of exercise. Aging and health conditions, like diabetes, can also contribute to diminished grip strength.

How long does it take for grip strength to improve?

The time it takes to see improvements in grip strength varies depending on factors like consistency and intensity of training, but noticeable gains can typically be seen within four to six weeks of regular practice.