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Biological Age Calculator

Estimate biological age vs chronological based on lifestyle factors, identify aging contributors, and longevity intervention recommendations.

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Biological age calculator to gauge whether you are aging faster or slower than your chronological age, based on lifestyle and biomarker inputs.

Four tabs: biological-age estimate from lifestyle factors, aging-factor breakdown (smoking, sleep, stress, etc.), advanced PhenoAge (when lab results available), and longevity-intervention recommendations (Mediterranean diet, exercise, sleep).

Disclaimer: Generalized model — not a substitute for epigenetic clock tests (Horvath, Hannum). Consult a longevity-medicine physician.

Biological Age Calculator

Estimate how fast (or slow) your body is aging vs your chronological age. Different from life expectancy - this focuses on current biological condition. Estimates only, not a substitute for epigenetic clock testing.

Multi-Factor Biological Age Estimate

Combines lifestyle, anthropometry, and basic biomarkers. Scores aggregate to a delta from chronological age.

Population-based estimates - not a medical diagnosis. For accurate biological age testing, use epigenetic clocks (TruDiagnostic, Elysium Index, GrimAge). Discuss abnormal biomarkers with a physician.

Calculator information

How to use this calculator

  1. Enter your chronological age (years) as the initial baseline.
  2. Fill in lifestyle data: hours of sleep per night, physical activity per week, smoking status, alcohol consumption.
  3. Enter basic biomarkers if available: blood pressure, fasting glucose, BMI, waist circumference.
  4. For PhenoAge (advanced), enter lab values: albumin, creatinine, glucose, CRP, lymphocyte %, MCV, RDW, ALP, WBC.
  5. Click Calculate for the estimated biological age and the gap with chronological age (BioAge gap).
  6. Visit the Recommendations tab for priority interventions: Mediterranean diet, exercise, sleep, stress management.

PhenoAge (Levine et al. 2018) and Lifestyle BioAge

Mortality Score (MS) = 1 - exp(-1.51714×exp(xb)/0.0076927) ; PhenoAge = 141.50 + ln(-0.00553×ln(1-MS))/0.09165
  • xb = -19.907 + 0.0804×age + (-0.0336)×albumin + 0.0095×creatinine + 0.1953×glucose + 0.0954×ln(CRP) + (-0.0120)×lymphocyte% + 0.0268×MCV + 0.3306×RDW + 0.00188×ALP + 0.0554×WBC
  • Lifestyle BioAge = age + factor (smoking +5-10, obesity +3-5, sleep <6h +2-3, regular exercise -2-4, Mediterranean diet -2-3)

PhenoAge requires a complete blood count + chemistry panel. The lifestyle model is for rough screening. Validation: PhenoAge predicts mortality better than chronological age.

Worked example: 40-year-old man: smoker, sleeps 5 hours, BMI 28, no exercise

Given:
  • Chronological age: 40 years
  • Status: smokes 10 cigarettes/day (10 years)
  • Average sleep: 5 hours/night
  • BMI: 28 (overweight)
  • Exercise: <30 minutes/week
  • Diet: high in processed foods, low in vegetables
Steps:
  1. Baseline = 40 years
  2. Active smoker: +6 years (Cox model NHIS) → 46
  3. Chronic sleep <6 hours: +2.5 years → 48.5
  4. BMI 28 (overweight): +1.5 years → 50
  5. Sedentary lifestyle: +2 years → 52
  6. Pro-inflammatory diet: +1 year → 53

Result: Estimated biological age ≈ 53 years. BioAge gap +13 years (aging faster). Priority interventions: quit smoking (-5 years within 5 yrs), sleep 7-8 hours, exercise 150 minutes/week.

Frequently asked questions

What is the difference between chronological age and biological age?
Chronological age = time since birth (on your ID). Biological age = an estimate of the body's cellular/physiological condition based on biomarkers. Two people aged 40 can have a BioAge of 32 and 50 depending on lifestyle. BioAge predicts cardiovascular disease, cancer, and mortality risk more accurately. The concept was popularized by Steve Horvath (epigenetic clock) and Morgan Levine (PhenoAge).
What is PhenoAge and how is it measured?
PhenoAge, developed by Morgan Levine (Yale) in 2018, is calculated from 9 routine blood biomarkers: albumin, creatinine, glucose, CRP, lymphocyte %, MCV (mean corpuscular volume), RDW (red cell distribution width), alkaline phosphatase, WBC, plus chronological age. The tests can be performed at a standard hospital lab or commercial provider (LabCorp, Quest Diagnostics) at a cost of $50-$150. A PhenoAge >5 years above chronological age = high risk.
What factors accelerate aging the most?
Based on epidemiology (Framingham, NHIS): (1) smoking = +5-10 years, (2) obesity (BMI>30) = +3-5 years, (3) chronic sleep <6 hours = +2-3 years, (4) physical inactivity = +2-4 years, (5) high chronic stress (elevated cortisol) = +2-4 years, (6) pro-inflammatory diet (sugar, trans fats, ultra-processed) = +1-3 years, (7) heavy alcohol consumption = +3-5 years.
How can I lower my biological age?
Evidence-based reversal interventions: (1) quit smoking (5 years smoke-free returns risk close to a non-smoker's), (2) Mediterranean diet (PREDIMED study: -2.5 years BioAge in 3 years), (3) regular exercise (Zone 2 + resistance training) lowers epigenetic age, (4) 7-9 hours of quality sleep, (5) 12-20% caloric restriction (CALERIE trial), (6) strong social relationships (Blue Zones).
Are anti-aging supplements like NMN or resveratrol effective?
Evidence in humans is still limited. NMN/NR (NAD+ boosters) show positive effects in mice, but human trials (CALERIE, Mitchell 2018) have only shown an increase in NAD+ without a significant lifespan effect. High-dose resveratrol has poor bioavailability. Off-label rapamycin is being studied but has side effects. The fundamentals remain: diet, exercise, sleep, no smoking - the evidence is far stronger.

Last updated: May 11, 2026

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