What is Metabolic Age and How Can You Improve Yours?
Do you ever feel like your body is older than your actual age? You may have a higher metabolic age.
Metabolic age refers to how efficiently your body is burning calories and maintaining overall health. It considers factors like muscle mass, body fat, and basal metabolic rate (BMR) - the number of calories your body needs to perform basic functions at rest.
If your metabolic age is higher than your chronological age, it indicates your metabolism isn't working optimally and you may be at higher risk for health issues.
What Contributes to a Higher Metabolic Age?
A sedentary lifestyle is one of the biggest culprits. Not getting enough regular physical activity can lead to muscle loss and decreased BMR, both driving up metabolic age.
Poor nutrition from eating lots of processed foods and few nutrients also contributes. Your body doesn't get what it needs to work efficiently.
Understanding Your Basal Metabolic Rate
Your BMR makes up 60-75% of the calories you burn daily, even when you're at rest. It's the minimum calories needed for basic vital functions like breathing, digestion, and circulation. BMR is calculated using your gender, height, weight, and age. Use this calculator here to find out your BMR
An average BMR for adults:
Ages 20-29: 1,356 calories
Ages 30-39: 1,296 calories
Ages 40-49: 1,251 calories
Ages 50-59: 1,206 calories
Ages 60-69: 1,161 calories
Is 1800 A Good BMR?
Whether 1800 is a good BMR depends on several factors, including your age, gender, weight, and level of physical activity. BMR can vary widely from person to person, and there is no one-size-fits-all answer to what a “good” BMR is.
That being said, a BMR of 1800 calories is generally considered within the normal range for an adult female of average height and weight who engages in moderate physical activity. However, it’s important to remember that BMR is just one factor in determining daily caloric needs, and that physical activity level and other factors should also be taken into account.
Signs Your Metabolism May Be Damaged
If you have low energy, slow healing, weight changes, digestive issues, mood changes, cravings, skin problems, or feel faint, your metabolism may be damaged. Talk to your doctor.
What Happens to Your BMR When You Don’t Eat Enough?
When you don’t eat enough, your BMR can decrease. This is because your body’s metabolism slows down in response to a reduced calorie intake, which can lead to a decrease in BMR. This is one of the reasons intermittent fasting can disrupt your metabolism and cause it to come to a screeching halt. When you eat less than your body needs, it enters a state of energy conservation and tries to preserve its energy stores by slowing down various bodily functions, including the metabolic rate. This means that your body burns fewer calories at rest, which can lead to a decrease in BMR. A regular fasting window of 12-14 hours between dinner and breakfast is considered healthy and a good way to allow your body to recover and burn through excess calories while you sleep.
Why is it Important to Break The Fast?
Breaking your fast is crucial to getting your metabolism revved in the morning to jumpstart your day. Starting with a satisfying breakfast centered on protein and fats with minimal-to-moderate carbs, around 15 grams or less, is ideal for anyone dealing with insulin resistance. This allows your body to burn through any excess fasting glucose prior to increasing your carb intake throughout the day. If you deal with insulin resistance, you likely have higher fasting glucose than you do throughout the remainder of your day.
How to Improve Your Metabolic Age
- Exercise regularly, especially strength training to build muscle mass. This increases BMR.
- Reduce stress levels. High stress hormones can disrupt metabolic processes.
- Eat a nutrient-rich, balanced diet. Give your body what it needs to function efficiently.
- Get enough sleep. Sleep deprivation can negatively impact your metabolism.
Knowing your metabolic age is key to improving your health and reducing disease risk. With lifestyle changes like more activity and better nutrition, you can turn back your metabolic clock!
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