🧬 Health & Longevity Calculator
Get your health score, biological age, life expectancy estimate & personalized tips
yrs
kg
cm
cm
bpm
mmHg
mmHg
mg/dL
mg/dL
hrs
hrs
⚠️ This calculator provides educational estimates only, not medical advice. Results are based on population-level research and do not account for all individual health factors. Always consult a healthcare professional for personal health decisions.
—
/ 100
Your Health Score
Fill in all sections to see your results.
Health Pillars Breakdown
💡 Personalised Recommendations
About This Health & Longevity Calculator
This calculator uses well-researched health markers and lifestyle factors to estimate your biological age and overall health score. It draws on data from major longevity studies including the Nurses' Health Study, PREDIMED, and findings from Blue Zones research on communities with the longest-lived populations.
The calculation considers over 15 health factors across cardiovascular health, body composition, diet, exercise, sleep, stress, and social wellbeing — all of which have been shown in research to significantly impact both lifespan and healthspan.
Frequently Asked Questions
What is biological age vs chronological age?
Chronological age is simply how many years you've lived. Biological age reflects how well your body is ageing — it can be younger or older than your chronological age based on lifestyle, genetics, and health markers. Research shows biological age is a better predictor of health outcomes than chronological age.
What lifestyle changes have the biggest impact on longevity?
Research consistently shows the biggest impact factors are: not smoking (adds 10+ years), regular exercise (adds 3–7 years), maintaining a healthy weight (adds 3–5 years), strong social connections (adds 3–7 years), quality sleep (adds 2–4 years), and a plant-rich diet (adds 2–5 years). The good news: these are all modifiable.
What is a good resting heart rate?
A normal adult resting heart rate is 60–100 bpm. A lower resting heart rate (50–70 bpm) generally indicates better cardiovascular fitness. Elite athletes often have resting heart rates of 40–60 bpm. A consistently high resting heart rate (above 90 bpm) is associated with increased cardiovascular risk.
How does sleep affect longevity?
Sleep is when the body repairs itself. Both too little sleep (under 6 hours) and too much sleep (over 9 hours regularly) are associated with increased mortality risk. Research suggests 7–9 hours per night is optimal for most adults. Chronic sleep deprivation is linked to increased risk of heart disease, diabetes, obesity, and depression.
What are Blue Zones and what can we learn from them?
Blue Zones are 5 regions of the world where people live the longest: Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Nicoya (Costa Rica), and Ikaria (Greece). Common factors among these communities: mostly plant-based diets, regular low-intensity movement, strong social bonds, sense of purpose, and low stress levels. These insights drive much of modern longevity research.