Free Biological Age Calculator

Page 1 of 2 - Establishing your baseline expectancy

Food & Diet

Gender
Age
Whole grains
Americans eat on average 1 serving of whole grains per day. A serving of whole grains is generally half a cup. Examples of a serving:
  • Whole wheat bread, 1 slice
  • Oats, half cup, cooked
  • Barley, half cup, cooked
  • Whole wheat pasta, half cup, cooked
  • Quinoa, half cup, cooked
wholegrains
Legumes
Americans eat on average half a serving of legumes per day. A serving of legumes is generally half a cup. Examples of a serving:
  • Beans, cooked, ¼ cup
  • Lentils, cooked, ¼ cup
  • Chickpeas, cooked, ¼ cup
  • Black beans, cooked, ¼ cup
  • Tofu, ¼ cup
  • Hummus, 6 tablespoons
legumes
Nuts
A serving is half an ounce of nuts or a tablespoon (10g) of olive oil. Both count toward the same total, so mix and match freely. Examples of a serving:
  • ½ ounce of nuts
  • 12 almonds
  • 24 pistachios
  • 7 walnut halves
  • 1 tablespoon (10g) of olive oil
Assorted nuts and seeds
Processed meat
Americans eat on average 0.7 serving of processed meat per day. A serving size of processed meat is 3 oz, or a cooked portion about the size of your palm. Examples of a serving:
  • Hot dog, 1 piece
  • Sausage, 1 piece
  • Pepperoni, 40 slices
  • Smoked turkey, 6 slices
processed-meat
Red meat
Americans eat on average half a serving of red meat per day. A serving size of red meat is 3 oz, or a cooked portion about the size of your palm. Examples of a serving:
  • Steak, fillet
  • Minced meat, half cup
  • Burger patty
  • Meat balls, 3
red-meat
Eggs
Americans eat on average 1 serving of eggs per day. A serving of eggs is generally one egg omelette. Examples of a serving:
  • Egg, 1 large
  • Egg whites, 1 ½
  • One egg omelette
scrambled-eggs-1-1
Fish
Americans eat on average half a serving of seafood per day. A serving size for seafood is 3 oz, or a cooked portion about the size of your palm. Examples of a serving:
  • Shrimp, 10 pieces
  • Fish, size of your palm
fish
Soda
A serving of a sugary beverage is one can or about 12 oz / 350ml. One serving has about 150 calories.

Physical Habits

Aerobic exercise
Aerobic exercise is where your breathing intensity increases. It should be strenuous enough that you would have trouble singing but can still say short phrases. Examples:
  • Running
  • Jogging
  • Walking at a brisk pace
  • Calisthenics
  • Bicycling
  • Tennis
  • Soccer
Aerobic exercise
High-intensity interval training
High Intensity Interval Training (HIIT) is doing hard exercise for a minute or more interspersed with rest periods. It should be strenuous enough that it's difficult to say even short phrases. Examples:
  • Maximum speed bicycle sprints
  • 100% effort sprints
  • Jumping rope as fast as you can
  • Burpees as quickly as you can
sprint-fast
Tea
Tea is an aromatic beverage prepared by pouring hot or boiling water over cured or fresh leaves of Camellia sinensis.
tea-drink
Coffee
Drip Coffee made by pouring boiling water through a perforated container holding ground coffee beans into a pot.
drip-coffee
Walking
A typical American walks under 5,000 steps a day. A half-hour walk is between 3,000 and 4,000 steps.
Woman walking
Strength training
Time includes rest time between Strength Training exercises.
Sauna

Other Habits

Flossing
Smoking
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About This Biological Age Test

What the biological age test measures

This biological age test asks 19 questions about the things you actually control: what you eat, how you move, and a handful of daily habits. Diet covers whole grains, legumes, nuts and olive oil, fish, eggs, red and processed meat, and sugary drinks. Movement covers walking, aerobic exercise, high-intensity intervals, and strength training. The rest covers coffee, tea, sauna use, flossing, and smoking.

It does not ask for blood work, a saliva sample, or a DNA swab. Every answer is something you already know without a lab.

How the calculator works out your true age

Each answer carries a hazard ratio taken from published cohort studies, which is the measured change in mortality risk associated with that habit. Your answers are combined into a single risk figure, and that figure is applied to actuarial life tables for your age and sex.

The result is a projected lifespan, the years your current habits have already added compared with an average person of the same age and sex, and the years still within reach if you improved every answer. More than 20,000 people have now taken the test.

How this differs from a blood-based biological age test

Most tests sold as biological age tests measure biomarkers: methylation patterns, inflammatory markers, or organ panels. They tell you where your body is now, and they need a lab.

This one works the other way round. It measures the behaviours that drive those markers and converts them into years. That makes it free and instant, and it makes the output actionable, since every input is something you can change this week. It also means it cannot detect a problem you have no symptoms of. The two approaches answer different questions and are worth using together.

How accurate is the biological age calculator?

The honest answer is that it is a model, not a prediction about you personally. Hazard ratios come from population studies, and a population average will never capture one individual. Some factors rest on stronger evidence than others: the walking, smoking, and strength training figures come from large well-replicated cohorts, while the sauna evidence is Finnish observational data and is treated as weaker.

Effects also overlap rather than stack. Sauna use, for example, adds nothing measurable for someone who already does aerobic exercise, and the model accounts for that instead of counting the benefit twice. Treat the number as a ranked list of what would buy you the most years, not as a date on a calendar. Individual results vary!

Created by Crissman Loomis for Unaging.

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