Metabolic Age Chart

Your metabolic age should ideally match or be younger than your chronological age, but this varies depending on fitness, muscle mass, and lifestyle factors. Overall, a younger metabolic age than actual age is better, while a higher metabolic age is worse as it may mean higher blood pressure and body weight.

You can calculate your metabolic rate using equations like the Harris-Benedict or Katch-Mcardle methods, which estimate BMR based on weight, height, age, and body composition.

To improve your metabolic age, focus on building lean muscle mass through resistance training and increasing physical activity, which boosts your Basal Metabolic Rate. Also, try to avoid weight gain and fat mass.