Biological Age Estimator

Two people the same age can be ageing at very different rates. This self-assessment weighs nine lifestyle factors with well-established links to longevity — the point is to see which ones matter most for you.

Your ageyears

Do you smoke or vape nicotine?

Smoking is the single largest modifiable driver of premature ageing and mortality.

How much moderate-to-vigorous exercise do you get each week?

Cardiorespiratory fitness is one of the strongest predictors of all-cause mortality.

Do you train for strength?

Muscle mass and grip strength track closely with healthy ageing and fall risk.

How many hours do you typically sleep?

Both short and unusually long sleep associate with worse cardiometabolic outcomes.

How would you describe your usual diet?

Dietary pattern — not any single food — is what moves long-term risk.

How much alcohol do you drink?

Risk rises steadily with intake; there is no established protective threshold.

Where does your weight sit?

Central adiposity drives insulin resistance and chronic inflammation.

How would you rate your everyday stress?

Sustained psychological stress raises cortisol and cardiovascular load.

How connected do you feel to other people?

Social isolation carries a mortality risk comparable to smoking in some cohorts.

Estimated biological age

39 years

1 years below your chronological age of 40

Ageing favourably

Working in your favour

7–9 hours-1.5
Never have-1.0
A healthy weight for my height-1.0

Biggest levers to change

Under 150 minutes+1.0
Not currently+1.0
A few drinks a week+0.5

This is a reflection tool, not a clinical measurement. Real biological age research uses blood biomarkers, epigenetic methylation clocks or organ-specific imaging — none of which a questionnaire can substitute for. The weightings here reflect the direction and rough magnitude of effect reported in large lifestyle cohort studies, so the useful output is not the number itself but which factors move it most for you.