Metabolic Age Calculator in Excel (3 Applications)

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We all know the numerical age from our date of birth. However, metabolic age indicates a different type of number that indicates the body is functioning at that metabolic age. For example, the metabolic age of a middle-aged man can be less than his actual age which denotes that his body is functioning as well as a standard younger one.

In this article, we will discuss how to create a metabolic age calculator in Excel.

What Is Metabolic Age and Basal Metabolic Rate (BMR)?

Metabolic Age:

Metabolic age differentiates you from others in your biological age group. However, metabolic age is not always associated with good health or longevity, just an indication of what to do to live a better lifestyle.

Basal Metabolic Rate (BMR):

The Basal Metabolic Rate (BMR) is the number of calories the body requires to function while resting for 24 hours. It can also be defined as the number of calories you burn while resting in a moderate atmosphere.

How Is Metabolic Age Calculated?

Experts have not discovered any precise approach for calculating metabolic age that has been thoroughly confirmed by studies. Only a few consultants, nutritionists, and other professionals in healthcare have access to the technology that can estimate your metabolic age. If you want to find out what it is, look online for services in your region or phone.

However, we will show some approaches to calculating metabolic age.

Metabolic Age Calculator in Excel: 3 Examples

In the first method, the Harris-Benedict formula and the Katch-Mcardle formula are used to calculate metabolic age. Moreover, we will try to guess the metabolic age from BFP.

1. Calculate BMR and Estimate Metabolic Age

The metabolic age is calculated using a mixture of the Harris-Benedict formula and the Katch-Mcardle formula. In this following method, we will first calculate BMR according to the Harris-Benedict formula to show the difference between BMR and Actual BMR.

Harris-Benedict Formula for Women:

BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

Harris-Benedict Formula for Men:

BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

📌 Steps:

  • To calculate Basal Metabolic Rate (BMR), we require Height (cm), Weight (kg), and Age (Years). However, the Harris-Benedict formula for males and females is different so we will use the IF function to use both formulas simultaneously.

Calculating Basal Metabolic Rate (BMR) required Height (cm), Weight (kg) and Age (Years)

  • Suppose we have entered Height=177.8 cm, Weight=77.11 kg, and Age=30 Years.

Entering Height=177.8 cm, Weight=77.11 kg and Age=30 Years

  • Now to find BMR we will enter the following equation:

Finding BMR and enter the following equation

  • Now, from BMR we get an age like in the image shown below.

From BMR getting an age

  • Again, the Katch-Mcardle equation is generally more precise because it considers your muscle mass into consideration. This will refer to as your “Actual BMR“.

Katch-Mcardle Formula for Men and Women:

BMR = 370 + (21.6 * Lean Mass in kg)

Lean Mass=Body MassBody Mass × Body Fat %

BFP (Men) = 495 / (1.0324 – 0.19077 * log10(waistneck) + 0.15456 * log10(height ) ) – 450

BFP (Women) = 495 / (1.29579 – 0.35004 * log10(waist + hipneck) + 0.22100 * log10( height ) ) – 450

  • To calculate Actual BMR, we will use the following equation:

Calculating Actual BMR

  • The Katch-Mcardle equation takes your body composition into consideration and hence is usually more accurate. This is referred to as your “actual BMR.”

Metabolic Age (Men) = (88.362 + (13.397 * Weight in kg) + (4.799 * Height in cm)Actual BMR) / 5.677

Metabolic Age (Women) = (447.593 + (9.247 * Weight in kg) + (3.098 * Height in cm) – Actual BMR ) / 4.33

  • Again, to calculate Metabolic Age, we will use the following equation:

Metabolic age calculator in Excel using BMR

Read More: How to Calculate Current Age in Excel

2. Calculate Metabolic Age from BFP & BMI

In this approach, we will calculate metabolic age from BFP and BMI. BMI means body mass index and BFP is body fat % of full body mass.

BFP (Men) = 495 / (1.0324 – 0.19077 * log10(waistneck) + 0.15456 * log10(height)) – 450

BFP (Women) = 495 / (1.29579 – 0.35004 * log10(waist + hipneck) + 0.22100 * log10(height)) – 450

BMI= Mass(kg)/Height2(m2)

Metabolic Age (Adult Male) = (BFP +16.2-1.20 × BMI)/0.23

Metabolic Age (Adult Female) = (BFP +5.4-1.20 × BMI)/0.23

📌 Steps:

  • First of all, we will find BFP to calculate age and enter the following formula:

Finding BFP to calculate age

  • Secondly, we will find BMI by entering the formula:

Finding BMI

  • Lastly, to find age by using BFP and BMI we will enter the following formula:

Calculating age by using BFP and BMI

Similar Readings

3. Figure Out Metabolic Age Directly from Body Fat Using a Standard Chart

Using a chart of Body weight vs BFP, we can calculate Metabolic Age.

BFP (Men) = 495 / (1.0324 – 0.19077 * log10(waistneck) + 0.15456 * log10(height)) – 450

BFP (Women) = 495 / (1.29579 – 0.35004 * log10(waist + hipneck) + 0.22100 * log10(height)) – 450

Credit: Naval Health Research Center (NHRC), San Diego, California, United States of America.

📌 Steps:

  • Now to find BFP we will enter the following equation:

metabolic age calculator in Excel

  • Now, using BFP and weight, we can calculate age, as illustrated in the graphic below.

Using BFP and weight, we can calculate age

Read More: How to Create Age and Gender Chart in Excel

Download Practice Workbook

You can download the practice workbook from the following download button.


Follow these steps and stages on the metabolic age calculator Excel. You are welcome to download the workbook and use it for your own practice. If you have any questions, concerns, or suggestions, please leave them in the comments section.

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Al Ikram Amit
Al Ikram Amit

Hello, I'm Amit, a BUET graduate with a passion for Excel. Currently, I work as an Excel & VBA Content Developer at ExcelDemy, contributing insightful articles to the blog. I enjoy sharing my knowledge with others and always look for opportunities to grow as an Excel expert. Feel free to reach out if you need assistance or want to discuss the latest trends in Excel. Let's excel together in the world of data manipulation and analysis!

1 Comment
  1. Thank you for your information about health. This is very important for me and I’m very interested in your information.

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