How is metabolic age calculated?
Body-composition scales estimate lean mass by bioelectrical impedance, derive basal metabolic rate, and compare it with population averages — producing 'your metabolic age is 32'.
Readings shift with hydration, meal timing and time of day, so use a weekly average taken under identical conditions.
How does it differ from biological age?
Metabolic age looks only at energy metabolism and body composition. Biological age spans sleep, cardiorespiratory fitness, inflammation and stress.
You can have a good metabolic age and still a raised biological age if your sleep is irregular.
How do you lower your metabolic age?
Build muscle: muscle burns energy at rest, so resistance training raises basal metabolic rate durably.
Raise protein: 1.4-1.8 g per kg supports muscle retention and has a high thermic effect.
Walk after meals: 10-15 minutes flattens the glucose peak and improves insulin sensitivity.
