Biological Age Calculator
Discover your biological age based on lifestyle factors that science shows impact how fast you age. Your chronological age is just a number—your biological age reflects your actual health.
This calculator estimates biological age based on modifiable lifestyle factors with proven impacts on longevity:
- Exercise: 150+ min/week reduces mortality 20-40%, adds 1.8-8 years
- Sleep: 7-8 hours optimal for longevity, affects DNA repair
- Diet: Mediterranean pattern reduces CV mortality 40%
- BMI: 18.5-24.9 associated with lowest mortality risk
- Smoking: 30% of cancer deaths, major aging accelerator
- Stress: Chronic stress shortens telomeres, accelerates cellular aging
Note: This is an educational estimate based on population studies. For clinical biological age testing, consider epigenetic clocks (DNA methylation) or comprehensive biomarker panels.
Biological age (also called physiological age) is a measure of how well or poorly your body is functioning relative to your actual calendar age (chronological age). Two people who are both 50 years old chronologically can have vastly different biological ages based on their lifestyle choices and genetics.
While chronological age moves forward at the same rate for everyone, biological age can be slowed, stopped, or even reversed through evidence-based interventions like exercise, optimal sleep, Mediterranean diet, stress management, and avoiding smoking.
Key Factors That Determine Biological Age:
- • Exercise: Regular physical activity (especially resistance training) can reduce biological age by 3-8 years
- • Sleep Quality: Consistent 7-8 hours of quality sleep supports cellular repair and longevity
- • Diet Quality: Mediterranean diet and whole foods reduce inflammation and aging markers
- • Body Composition: Optimal BMI (18.5-24.9) associated with lowest mortality risk
- • Stress Management: Chronic stress accelerates aging at the cellular level
- • Smoking: Single biggest accelerator of biological aging
This calculator estimates biological age based on lifestyle factors with proven impacts on longevity, validated by large-scale epidemiological studies:
Exercise & Longevity
150+ minutes weekly of moderate exercise reduces all-cause mortality 20-40%. High-intensity exercise can add 1.8-8 years to lifespan. Resistance training specifically combats age-related muscle loss (sarcopenia).
Sleep Duration & Quality
Studies show 7-8 hours of sleep is optimal for longevity. Both short sleep (<6 hours) and long sleep (>9 hours) are associated with increased mortality. Sleep quality affects DNA repair, immune function, and metabolic health.
Mediterranean Diet
The PREDIMED study showed Mediterranean diet reduced cardiovascular mortality by 40%. High adherence to Mediterranean diet is associated with 4.5 years longer telomeres (cellular aging markers).
BMI & Mortality Risk
BMI of 20-25 is associated with lowest all-cause mortality. BMI ≥30 increases risk of diabetes 20-40x, plus elevated cardiovascular disease and cancer risk. BMI <18.5 also shows increased mortality.
Chronic Stress Impact
Chronic psychological stress shortens telomeres and accelerates cellular aging. Elevated cortisol promotes visceral fat storage, muscle breakdown, insulin resistance, and cardiovascular risk.
Smoking's Aging Effect
Smoking accounts for 30% of all cancer deaths and is the single most preventable cause of death. Smokers lose an average of 10 years of life expectancy. Quitting before age 40 eliminates 90% of excess mortality risk.
The good news: biological age is modifiable. Here are evidence-based interventions ranked by impact:
1.Resistance Training + Aerobic Exercise
Target: 150+ min/week moderate exercise, including 2-3 resistance training sessions
- • Resistance training: Reverses sarcopenia, increases metabolic rate, improves insulin sensitivity
- • Aerobic exercise: Enhances cardiovascular health, mitochondrial function, immune system
- • Combined approach reduces all-cause mortality 40-50% vs sedentary
2.Sleep Optimization (7-8 Hours)
Target: 7-8 hours nightly with consistent sleep/wake times
- • Supports DNA repair, immune function, hormone regulation
- • Sleep <6 hours: 30% increased obesity risk, impaired glucose metabolism
- • Consistent timing more important than total hours
- • Quality matters: deep sleep stages critical for cellular repair
3.Mediterranean Diet Pattern
Focus: Vegetables, fruits, whole grains, legumes, fish, olive oil, nuts
- • 40% reduction in cardiovascular mortality (PREDIMED)
- • Reduces systemic inflammation (aging driver)
- • High in polyphenols, omega-3s, fiber—all longevity-promoting
- • Sustainable long-term (not restrictive dieting)
4.Stress Management & Social Connection
Interventions: Meditation, nature exposure, social engagement, purpose
- • Chronic stress shortens telomeres (cellular aging markers)
- • Meditation 10-20 min/day reduces cortisol 25-30%
- • Strong social connections reduce mortality risk 50%
- • Purpose in life associated with 2.4x lower mortality risk
5.Optimal Body Composition
Target: BMI 18.5-24.9, low visceral fat
- • Focus on body composition (muscle vs fat) not just weight
- • 7-10% weight loss reduces diabetes risk 58%
- • Visceral fat (belly fat) more dangerous than subcutaneous fat
- • Maintain through resistance training + protein + Mediterranean diet
This calculator provides an educational estimate based on lifestyle factors from population studies. It does not measure:
- Biomarkers: Blood pressure, cholesterol, glucose, inflammatory markers, hormone levels
- Epigenetic age: DNA methylation clocks (Horvath, GrimAge) provide molecular aging measures
- Genetic factors: Family history, inherited disease risk, genetic variants
- Environmental exposures: Pollution, occupational hazards, toxin exposure
For More Accurate Biological Age Assessment:
- • Comprehensive blood work (metabolic panel, lipids, inflammatory markers)
- • Epigenetic age testing (DNA methylation clocks like TruDiagnostic)
- • Telomere length testing
- • VO2 max testing (cardiorespiratory fitness—strong longevity predictor)
- • DEXA scan (body composition, bone density)
The most important takeaway: biological aging is largely under your control. While genetics influence longevity (~20-30%), lifestyle factors determine the majority of health outcomes.
Lifestyle vs Genetics:
- • Genetics: ~25% of longevity variance (increases after age 60)
- • Lifestyle: ~75% of longevity variance (modifiable factors)
- • Key insight: "Good genes" can be squandered by poor lifestyle; "bad genes" can be largely overcome by optimal lifestyle
Research on centenarians (people living to 100+) shows they don't necessarily have "special genes"—they have consistent, moderate healthy behaviors maintained over decades. The power is in sustained, evidence-based lifestyle choices.
Related Health Tools & Resources
BMI Calculator
Calculate your Body Mass Index and assess health risks associated with weight.
TDEE Calculator
Determine your daily calorie needs based on activity level and goals.
Exercise for Longevity
Evidence-based guide to exercise protocols that extend lifespan and healthspan.
Mediterranean Diet Guide
Complete guide to the diet pattern with strongest evidence for longevity.
Medical Disclaimer
This biological age calculator is for educational and informational purposes only. It provides an estimate based on lifestyle factors and population studies, not clinical testing. This tool is not a substitute for professional medical advice, diagnosis, or treatment. Consult with qualified healthcare providers for personalized health assessment and medical guidance. Individual health needs and risks vary significantly.