أدخل بياناتك أدناه. احصل على عمرك الأيضي ومعدل الأيض الأساسي ومؤشر كتلة الجسم — فوراً، مجاناً، بدون تسجيل.
معدل الأيض الأساسي المباشر مع احتياجات السعرات حسب النشاط.
الملف الشخصي
نتائج منفصلة للذكور والإناث.
قياسات الجسم
0
سعرة/يومMifflin–St Jeor
±5% accuracyاختر عامل النشاط
لتقدير TDEEتستخدم هذه الأداة معادلة Mifflin–St Jeor لتقدير معدل الأيض الأساسي الخاص بك.
أدخل بياناتك
العمر، الجنس، الطول والوزن
حساب فوري
معادلة Mifflin–St Jeor تعمل مباشرة
احصل على نتائجك
معدل الأيض + TDEE حسب النشاط
العمر الأيضي يقارن معدل أيضك الأساسي بمتوسط معدل الأيض لأشخاص في عمرك.
العمر الأيضي يختلف عن العمر البيولوجي.
مؤشر كتلة الجسم يتجاهل الكتلة العضلية.
العمر الأيضي يكشف كفاءة الأعضاء.
عمر أيضي أعلى = علامة تحذير.
لحساب العمر الأيضي، اتبع هذه الخطوات الثلاث:
معدل الأيض الأساسي هو عدد السعرات التي يحرقها جسمك في الراحة التامة.
| Formula | Best For | Accuracy |
|---|---|---|
| Mifflin-St Jeor | Most people — recommended | Highest (±5%) |
| Harris-Benedict (Revised) | General adults | Moderate (±8%) |
| Katch-McArdle | People who know body fat % | Highest for lean individuals |
Mifflin-St Jeor Formula:
ذكر: (10 × kg) + (6.25 × cm) − (5 × age) + 5
أنثى: (10 × kg) + (6.25 × cm) − (5 × age) − 161
| Age Group | Avg Male BMR | Avg Female BMR | Notes |
|---|---|---|---|
| 20–29 | 1,900–2,000 | 1,550–1,650 | Peak metabolic rate |
| 30–39 | 1,800–1,900 | 1,480–1,580 | Drops ~2%/decade |
| 40–49 | 1,700–1,800 | 1,400–1,500 | Muscle loss accelerates |
| 50–59 | 1,600–1,700 | 1,320–1,420 | Hormonal shifts begin |
| 60–69 | 1,500–1,600 | 1,250–1,350 | Sedentary risk rises |
| 70+ | 1,400–1,500 | 1,180–1,280 | Frailty prevention critical |
طابق معدل أيضك المحسوب مع أقرب فئة عمرية.
Example: A 50-year-old woman with a BMR of 1,620 cal/day has the metabolic profile of a 38-year-old. Her metabolic age is 38.
الرجال والنساء لديهم خطوط أساس مختلفة:
الكتلة العضلية: الرجال لديهم 30–40% عضلات أكثر.
الهرمونات: التستوستيرون يزيد معدل الأيض.
تكوين الجسم: النساء لديهن 6–11% دهون أساسية أكثر.
A good metabolic age is equal to or younger than your chronological age.
| Result | Meaning | Action |
|---|---|---|
| MA < real age | Excellent — faster metabolism | Maintain your habits |
| MA = real age | Normal — average metabolism | Small improvements help |
| MA > real age by 1–5 yrs | Below average — attention needed | Add resistance training |
| MA > real age by 6+ yrs | Poor — metabolism slowing fast | Immediate lifestyle changes |
Smart scales use Bioelectrical Impedance Analysis (BIA) to estimate metabolic age. BIA sends a small electrical current through your body to estimate lean body mass and fat mass, then calculates your BMR and compares it to age-group averages.
| Method | Accuracy | Cost |
|---|---|---|
| Online calculator (Mifflin-St Jeor) | ±5–8% | Free |
| Smart scale (BIA) | ±8–12% | $30–$300 |
| DEXA scan | ±1–2% | $40–$150/scan |
| Lab calorimetry | ±1% | $200–$400 |
Smart scale brands with metabolic age feature: Withings Body+, Tanita BC-533, Garmin Index S2, InBody H20N, Fitbit Aria Air.
BMI (Body Mass Index) measures weight relative to height. Metabolic age measures how efficiently your body burns energy.
BMI formula: weight (kg) ÷ height² (m²). A score of 18.5–24.9 is normal.
Ignores muscle mass — a 220 lb athlete and a sedentary person can both show BMI of 28
Doesn't reveal metabolic health — normal BMI can coexist with a metabolic age 15 years older
Race and gender differences are not factored in
Use both metrics together. A healthy person targets: BMI 18.5–24.9 AND a metabolic age at or below their real age.
Add 3–4 resistance training sessions per week. Each pound of muscle burns 6–10 extra calories daily at rest. Over time, 10 extra pounds of muscle raises your BMR by 60–100 cal/day.
Eat 1.6–2.2 g of protein per kg of body weight daily. Protein has a thermic effect of 20–30% — meaning 30% of protein calories burn during digestion.
Sleep deprivation raises cortisol, which breaks down muscle and stores fat. Just 5 nights of 6-hour sleep reduces insulin sensitivity by 25%.
High-Intensity Interval Training raises BMR for 14–24 hours post-workout — the afterburn effect. A 20-minute HIIT session burns 250–450 extra calories over 24 hours.
Processed foods spike insulin, promote fat storage, and reduce muscle protein synthesis. Replace 3 processed meals per week with whole foods to reduce metabolic age by 1–3 years within 90 days.
Drinking 500 ml of cold water raises BMR by 24–30% for 60 minutes. Chronic dehydration slows metabolism and reduces exercise capacity.
Track your metabolic age every 90 days. Muscle takes 8–12 weeks to measurably raise BMR. Regular tracking shows which habits actually work for your body.
هذه الأداة للتعليم فقط ولا يمكن أن تحل محل الحكم المهني. للقرارات الطبية، استشر طبيباً.