대사 나이란?
대사 나이는 당신의 BMR을 같은 나이의 평균 BMR과 비교합니다.
대사 나이는 생물학적 나이와 다릅니다.
대사 나이가 BMI보다 중요한 3가지 이유
1
BMI는 근육량을 무시합니다.
2
대사 나이는 장기 효율을 보여줍니다.
3
높은 대사 나이 = 경고 신호.
무료 온라인 계산기 — 이메일 불필요
무료 대사 나이 계산기
60초 만에 진짜 신체 나이를 알아보세요
아래에 정보를 입력하세요. 대사 나이, BMR, BMI를 즉시 확인 — 무료, 가입 불필요.
✓ 이메일 불필요 ✓ Mifflin-St Jeor 공식 ✓ 남녀 결과 ✓ 100,000명 이상 사용
대사 나이 계산
단위:
활동 기반 칼로리 요구량과 실시간 Mifflin–St Jeor BMR.
프로필
남녀 별도 결과.
체형
나의 BMR
0
칼로리/일 공식
Mifflin–St Jeor
±5% accuracy 팁
활동 계수 선택
TDEE 추정용ℹ 이 계산기 작동 방식
이 도구는 Mifflin–St Jeor 방정식을 사용하여 기초 대사율(BMR)을 추정합니다.
📝
정보 입력
나이, 성별, 키, 체중
⚡
즉시 계산
Mifflin–St Jeor 공식 실시간 실행
📊
결과 확인
BMR + 활동 기반 TDEE
💡 빠른 팁
- • 정확한 키/체중을 사용하세요.
- • 주간 루틴에 맞는 활동을 선택하세요.
- • 지속 가능한 목표를 위해 적당한 칼로리 변화를 목표로 하세요.
대사 나이 계산 방법
대사 나이를 계산하려면 3단계를 따르세요:
1
BMR 계산
BMR은 완전 휴식 시 신체가 소모하는 칼로리 수입니다.
| 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:
남성: (10 × kg) + (6.25 × cm) − (5 × age) + 5
여성: (10 × kg) + (6.25 × cm) − (5 × age) − 161
2
BMR을 연령대 평균과 비교
| 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 |
3
대사 나이 점수 결정
계산된 BMR을 가장 가까운 연령대와 매칭하세요.
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.
대사 나이 계산기 — 남성 vs 여성 결과
남성과 여성의 BMR 기준선은 다릅니다:
1
근육량: 남성은 평균 30–40% 더 많은 근육을 가집니다.
2
호르몬: 테스토스테론은 남성의 대사율을 높입니다.
3
체지방 구성: 여성은 6–11% 더 많은 필수 체지방을 가집니다.
♀ 여성 특유 변화
- Ages 35–45: Estrogen decline slows fat metabolism by up to 15%.
- Menopause: BMR drops an additional 200–300 cal/day for some women.
- Pregnancy: BMR increases by 15–20% to support fetal development.
♂ 남성 특유 변화
- After age 30: Testosterone drops 1% per year — BMR falls with it.
- After age 50: Muscle loss (sarcopenia) accelerates — BMR drops 1–2%/year.
좋은 대사 나이란?
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 |
5 Factors That Raise Metabolic Age
- ❌ Sedentary lifestyle (no exercise)
- ❌ Low muscle mass
- ❌ Chronic sleep deprivation (<6 hrs)
- ❌ High-processed-food diet
- ❌ Chronic stress and elevated cortisol
5 Factors That Lower Metabolic Age
- ✅ Resistance training 3–4 days/week
- ✅ High-protein diet (1.6–2.2 g/kg)
- ✅ 7–9 hours of sleep/night
- ✅ Slight caloric deficit consistently
- ✅ HIIT 20–30 min, 2×/week
How Is Metabolic Age Calculated on a Smart Scale?
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.
BIA accuracy depends on 4 conditions:
- 💧 Hydration level — dehydration inflates fat estimates by up to 10%
- ⏰ Time of measurement — morning readings before eating are most accurate
- 👣 Foot electrode positioning — uneven placement creates errors
- 🏃 Athlete vs non-athlete mode — most scales default to non-athlete algorithms
| 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 and Metabolic Age Calculator — Two Different Metrics
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.
3 Limitations of BMI:
1
Ignores muscle mass — a 220 lb athlete and a sedentary person can both show BMI of 28
2
Doesn't reveal metabolic health — normal BMI can coexist with a metabolic age 15 years older
3
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.
How to Lower Your Metabolic Age — 7 Proven Methods
1
Build Muscle with Resistance Training
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.
2
Increase Daily Protein Intake
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.
3
Improve Sleep to 7–9 Hours
Sleep deprivation raises cortisol, which breaks down muscle and stores fat. Just 5 nights of 6-hour sleep reduces insulin sensitivity by 25%.
4
Add HIIT 2× Per Week
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.
5
Cut Processed Foods and Refined Sugar
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.
6
Stay Hydrated — 2–3 Liters Daily
Drinking 500 ml of cold water raises BMR by 24–30% for 60 minutes. Chronic dehydration slows metabolism and reduces exercise capacity.
7
Recalculate Every 90 Days
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.
자주 묻는 질문 — 대사 나이
How to calculate metabolic age?
To calculate metabolic age, first calculate your BMR using the Mifflin-St Jeor formula. Then compare your BMR to the average BMR for each age group. The age group whose average BMR matches yours is your metabolic age.
How is metabolic age calculated on a smart scale?
Smart scales use BIA — a mild electrical current passed through your feet — to estimate lean mass and body fat. From these estimates, the scale calculates your BMR and compares it to age-group averages to produce a metabolic age score.
What is considered a good metabolic age?
A good metabolic age is equal to or lower than your real age. A metabolic age 5+ years below your chronological age indicates strong muscle mass, high activity, and efficient calorie burning.
How can I calculate my body age online?
Enter your gender, age, height, weight, and activity level into our free calculator above. The tool calculates your BMR using the Mifflin-St Jeor formula, compares it to age-group averages, and returns your metabolic age — no email required.
What is the difference between BMR and metabolic age?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest — it is a calorie number, not an age. Metabolic age is the age group whose average BMR matches your BMR. BMR is the input; metabolic age is the output.
Is metabolic age the same as biological age?
No. Metabolic age reflects calorie-burning efficiency. Biological age reflects cellular aging — DNA methylation, telomere length, and organ function. Both can differ from your chronological age, but they measure different things.
Can I improve my metabolic age naturally?
Yes. Resistance training, high-protein diet, quality sleep, and HIIT are the 4 most effective methods. Most people see a measurable improvement in metabolic age within 90 days.
What is a normal metabolic age for a 40-year-old woman?
A normal metabolic age for a 40-year-old woman is 38–42. A metabolic age below 35 indicates above-average metabolic health. A metabolic age above 48 signals a need for diet and exercise changes.
Why is my metabolic age higher than my real age?
A metabolic age above your real age means your BMR is lower than average for your age group. The 4 most common causes are low muscle mass, a sedentary lifestyle, chronic sleep deprivation, and a high-calorie processed diet.
Is a free metabolic age calculator accurate?
A free calculator using the Mifflin-St Jeor formula is accurate within ±5–8%. It is less precise than a DEXA scan but more accessible and useful for tracking progress over time. Accuracy improves if you include body fat percentage in the inputs.
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