Longevity Age Calculator
Based on 8 key longevity markers, estimate how your biological age compares to your chronological age — and see what's ageing you fastest.
Your age
Your actual chronological age
Average nightly sleep
7–9 hours is optimal. Under 6 or over 9 adds biological age.
Weekly exercise (moderate+)
150+ min/week (2.5 hrs) is the WHO minimum for health benefit.
Strength training sessions/week
Muscle mass is a key longevity marker. 2–3 sessions/week is optimal.
Diet quality score
10 = whole foods, plants, minimal processed food. 1 = mostly ultra-processed.
Chronic stress level
1 = very low stress. 10 = severe, persistent stress. Chronic stress accelerates aging.
Cigarettes per day
Smoking is the single largest modifiable aging accelerant.
Grip strength (self-rated)
10 = can hang from a bar 60+ sec. 1 = very weak. Grip predicts longevity strongly.
Social connection quality
Strong social bonds are one of the most consistent longevity predictors.