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.

**Table of Contents**hide

## 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.

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

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

`=IF(C4="Male",(66+13.7*C6+5*C5-6.8*C7),(655+9.6*C6+1.8*C5-4.7*C7))`

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

- 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 Mass**–**Body Mass** × **Body Fat %**

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

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

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

`=370+(21.6*C8)`

- 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:

`=IF(C4="Male",((88.362+(13.397*C6)+(4.799*C5)-C9)/5.677),((447.593+(9.247*C6)+(3.098*C5)-C9))/4.33)`

**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(**waist** – **neck**) + 0.15456 * log10(**height**)) – 450

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

**BMI**= **Mass**(kg)/**Height ^{2}**(m

^{2})

**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:

`=IF(C4="Male",(495/(1.0324-0.19077*LOG10(C6-C7)+0.15456*LOG10(C5))-450),(495/(1.29579-0.35004*LOG10(C6+C8-C7)+0.221*LOG10(C5))-450))`

- Secondly, we will find
**BMI**by entering the formula:

`=C14/C13^2`

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

`=IF(C4="Male",((C9+16.2-1.2*C15)/0.23),((C9+5.4-1.2*C15)/0.23))`

**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(**waist** – **neck**) + 0.15456 * log10(**height**)) – 450

**BFP (Women)** = 495 / (1.29579 – 0.35004 * log10(**waist** + **hip** – **neck**) + 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:

`=IF(C4="Male",(495/(1.0324-0.19077*LOG10(C6-C7)+0.15456*LOG10(C5))-450),(495/(1.29579-0.35004*LOG10(C6+C8-C7)+0.221*LOG10(C5))-450))`

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

**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.

## Conclusion

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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