🔬 Metabolic Age Pro

Advanced metabolic age calculator using Katch-McArdle formula with body fat analysis. See if your metabolism is younger or older than you.

BMR Analysis Metabolic Age Katch-McArdle Improvement Plan
Your Details
Age
Gender
Height
Weight
Body Fat Percentage
If unknown, estimate visually or use our Body Fat Calculator
Activity Level
Your Metabolic Analysis
Your Metabolic Age
32
3 years younger than your age
1450
BMR (calories/day)
2250
TDEE (with activity)
⚡
Younger Match Older
💪
Lean Mass
52.5 kg
+
🔥
BMR/Age Ratio
1.2x
Good

📈 Personalized Improvement Plan

✅
Increase protein intake
Aim for 1.6g per kg body weight
+50 cal BMR
✅
Strength training 3x/week
Builds muscle, increases resting metabolism
+100 cal BMR
✅
HIIT cardio 2x/week
EPOC effect burns calories post-workout
+75 cal BMR
⚕️ Metabolic age is an estimate based on population averages. Consult a professional for medical advice.

❓ Frequently Asked Questions

What is metabolic age?
Metabolic age compares your BMR to the average BMR of people your age. If your metabolic age is lower than your actual age, your metabolism is better than average.
Katch-McArdle vs Mifflin-St Jeor?
Katch-McArdle is more accurate if you know your body fat % because it uses lean body mass. Mifflin-St Jeor is best if body fat is unknown.
How can I improve metabolic age?
Build muscle through strength training, eat enough protein, stay hydrated, get quality sleep, and do HIIT cardio.
What is a good metabolic age?
A metabolic age equal to or lower than your chronological age is considered good. The lower, the better.