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The human body is built to withstand the effects of aging for as long as possible, with metabolism serving as one of its primary defenses. Metabolic activity is the method by which we convert energy from food, which we then use to power our bodies and go about our daily lives.
As we age, the speed at which we burn more calories, also known as our basal metabolic rate, slows. This helps to explain why, despite eating largely the same diet, people sometimes gain weight or develop "middle-age spread" as they get older. Dependable metabolic age metrics compare the rate at which you burn calories to the average for people your age and use that to calculate your metabolic age. Simply put, your metabolic age calculation tells you how old you are on the inside.
Your basal metabolism uses approximately 70% of the calories you utilize each day to enable your body to do all of the regular things it needs to do - you even burn calories while sleeping. The more you do and the more muscle you have, the higher your basal metabolism will be and the more calories you will burn.
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Finding your Metabolic Age?
To quantify your metabolic age, you must first determine your BMR. It's best to consult with a healthcare practitioner who can provide you with a more precise figure. The Mifflin St. Jeor Equation is the most commonly used formula for determining your metabolic age right now:
Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
After you have calculated your BMR, refer to a table chart that states the optimal amount based on your scales to help you determine the correct location of your metabolic age.
Our BMRs are usually highest when we are young, as we are developing rapidly, she says, but it begins to decline in your 20s and continues to decline after that. Some studies have shown a correlation between lower BMR and certain health outcomes, such as age-related death rates and diabetes. Furthermore, metabolic age is related to metabolic health, which is a strong predictor of overall well-being. Waist measurement, blood sugar, triglyceride and cholesterol thresholds, and blood pressure are all indicators of metabolic health.
What Does Your Metabolic Age Say About Your Clinical Health?
Metabolic age is a useful indicator because it reveals our overall health in ways that are not viewable when we look in the mirror. You can see if you want to lose body fat, and a simple scale can tell you if you're overweight, but many people are wondering the more interesting question – how healthy am I?
You can't use BMR as a single metric of your health status or level of fitness, but it can give you some understanding of your state of health. BMR, like body mass index (BMI), has its detractors. Neither properly measures body composition factors. A bodybuilder with a lot of lean muscle, for example, may have a comparable estimated BMR or BMI as somebody without the same composition.
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Difference Between Metabolic & Chronological Age
Simply put, your chronological age is the number of calendar years you've lived. One way to compare your fitness level to others is to compare your chronological age. Your metabolic age is your BMR in comparison to others your age. It's a good sign if your metabolic age is younger than your chronological age. If it's higher, you should reconsider your eating habits and exercise routine.
How Can You Improve Your Metabolic Age?
A higher BMR indicates that you'll need to burn more calories to keep yourself going throughout the day. A lower BMR indicates a slower metabolism. In the end, what matters is that you live a healthy lifestyle, exercise regularly, and eat well.
Diet and Physical Activity
The key to staying healthy is to combine exercise and good eating habits. You should regularly try to avoid consuming more calories than you burn. You can prevent the metabolic slowdown that prevents weight loss by reducing calories and increasing exercise. Regular exercise not only helps you burn calories at the moment, but it also increases your BMR, allowing you to burn more calories even when you're not exercising.
Proper Sleep Schedule
While diet and exercise are important, getting a good night's sleep is also important. According to research, it plays a vital role in energy metabolism, and a lack of sleep can cause weight gain. Stretching before bedtime can help you sleep better.
Metabolic age is a fitness term rather than a clinical one. It includes comparing your basal metabolic rate (BMR) to others your age. It can provide a general understanding of your metabolism, allowing you to take steps to manage your weight and improve your health.Cutting calories while growing physical activity is the most effective way to lose fat and gain lean muscle mass. If you are concerned about your BMR or weight, speak with your healthcare professional first.
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.