Track Habits
Interactive Tool · Evidence-Based

Biological Age Calculator

Calculate your estimated biological age based on lifestyle factors proven to impact longevity. This tool uses evidence from peer-reviewed research on exercise, sleep, diet, and other modifiable factors.

Calculate Your Biological Age
Enter your lifestyle factors for an evidence-based estimate

Combined resistance + aerobic training

Optimal: 7-8 hours with consistent timing

Optimal range: 18.5-24.9

How This Works

This calculator estimates biological age based on modifiable lifestyle factors with proven impacts on longevity:

  • Exercise: 20-50% mortality reduction, 1.8-8 years added
  • Sleep: 7-8 hours extends life 2-5 years
  • Diet: Mediterranean pattern reduces CV mortality 40%
  • BMI: 18.5-24.9 optimal for longevity
  • Smoking: 30% of cancer deaths, major accelerator

Note: This is an educational estimate based on population studies. For clinical biological age testing, consider epigenetic clocks or professional assessment.