Metabolic age and how to improve it
metabolic age is how your basal metabolic rate (BMR), or how many calories your body burns at rest, compares to the average BMR for people of your chronological age in the general population.
Your BMR is the minimum number of calories it takes for your body to function at rest. So, it includes the calories you burn without so much as lifting a finger. Even when you’re being a total couch potato, you’re burning calories through things like breathing, digestion, and blood circulation.
BMR doesn’t factor in physical activity. This is important because about 60 to 75 percent of the calories you burn each day happen while you’re seemingly doing nothing.
To estimate your BMR, you have to factor in your sex, height (in centimeters), weight (in kilograms), and age. You can use the Harris-Benedict Equation calculator or use the appropriate formula below:
Male: 66.5 + (13.75 x kg) + (5.003 x cm) – (6.775 x age)
Female: 655.1 + (9.563 x kg) + (1.850 x cm) – (4.676 x age)
BMR is sometimes called resting metabolic rate (RMR).
A 2015 reviewTrusted Source of scientific articles measuring RMR concluded that there’s no single RMR value that’s appropriate for all adults. Body proportions and demographic characteristics may complicate these estimates.
Resting energy expenditure (REE) represents the actual number of calories spent at rest. Arriving at your REE requires fasting and measurement by indirect calorimetry. In this test, you have to lie down under a transparent dome. As you relax, a technician monitors your resting energy expenditure.
Though BMR and REE are calculated differently, the difference is less than 10 percent, so these terms may be used interchangeably.
A higher BMR means you need to burn more calories to sustain yourself throughout the day. A lower BMR means your metabolism is slower. Ultimately, leading a healthy lifestyle, exercising, and eating well is what’s important,” said Trentacosta.
Diet and exercise
The best way to stay healthy is through a combination of exercise and dietary habits. You should try not to take in more calories than you burn on a consistent basis.
If you cut down on calories, even if don’t increase physical activity, you’ll probably start losing weight. But when you lower calorie consumption, your body starts to prepare for the possibility of starvation by slowing your metabolism. Now that you’re burning calories more slowly, the weight you lost will likely find its way back.
If you don’t adjust caloric intake but add in exercise, you can lose weight but it’s a slow road. You might have to walk or run 5 miles per day for a week to lose a single pound of fat.
By cutting calories and increasing exercise, you can avoid the metabolic slowdown that keeps you from losing weight. Regular exercise doesn’t just help you burn calories in the moment — it also improves your BMR, so you burn more calories while you’re not exercising.If you’re up to it, try some high-intensity interval training (HIIT). This type of exercise involves quick but intense bursts of activity.
Research shows that HIIT may help improve your metabolic rate even after your workout, but with less training time. If you haven’t exercised in a while or you have a health condition, you might want to check with your doctor first.
Better sleep for better metabolic age
While diet and exercise are key factors, getting a good night’s sleep also matters. Research shows that sleep plays an important role in energy metabolism and that insufficient sleep can lead to weight gain. If you have trouble sleeping, try some stretching before bed.
The bottom line
Metabolic age is more of a fitness term than a medical one. It’s a way to compare your basal metabolic rate (BMR) to other people your age. It can offer a general idea of your metabolism so you can take steps to manage weight and improve health.
The best way to lose fat and gain lean muscle mass is to cut calories while increasing physical activity. If you have concerns about your BMR or weight, start by talking with your healthcare provider.
information is from healthline.com