Biological Age Calculator

Discover Your True Health Age — 25-Question Lifestyle Assessment

☰ Multi-Factor ⚗ 6 Health Domains 🔒 100% Private
25 Questions 6 Domains
Bio Age vs Chrono Age
Evidence-Based Factors
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Biological Age Assessment

Enter your chronological age, then answer 25 lifestyle and health questions across 6 domains. Your biological age is calculated based on how your habits compare to evidence-based longevity research.

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Domain 1: Physical Activity

Exercise, movement, and physical fitness

1. How many days per week do you exercise for at least 30 minutes?

2. What type of exercise do you primarily do?

3. How many hours per day do you spend sitting?

4. Can you comfortably walk up 3 flights of stairs without stopping?

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Domain 2: Nutrition

Diet quality, hydration, and eating habits

5. How many servings of fruits and vegetables do you eat daily?

6. How often do you eat processed or fast food?

7. How much water do you drink daily?

8. How often do you consume sugary drinks?

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Domain 3: Sleep

Duration, quality, and consistency of sleep

9. How many hours of sleep do you get on average?

10. How would you rate your sleep quality?

11. Do you wake up feeling rested?

12. Do you have a consistent sleep schedule?

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Domain 4: Stress & Mental Health

Stress levels, coping, and social connection

13. How would you rate your overall stress level?

14. Do you practice any stress management (meditation, yoga, breathing exercises)?

15. How often do you feel anxious or overwhelmed?

16. Do you have a strong social support network?

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Domain 5: Health Habits

Tobacco, alcohol, checkups, and energy

17. Do you smoke or use tobacco?

18. How many alcoholic drinks do you have per week?

19. When was your last routine health checkup?

20. Do you take any daily supplements (multivitamin, omega-3, vitamin D)?

21. How would you rate your overall energy level?

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Domain 6: Chronic Disease Risk Factors

Blood pressure, cholesterol, BMI, and family history

22. Has a doctor ever told you that you have high blood pressure?

23. Has a doctor ever told you that you have high cholesterol?

24. What is your BMI category?

25. Do you have a family history of heart disease, diabetes, or cancer before age 60?

What is Biological Age?

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). While chronological age simply counts the years since your birth, biological age reflects the cumulative impact of your lifestyle, genetics, environment, and health behaviors on your body’s systems.

Epigenetics and Aging:

  • Your DNA accumulates chemical modifications (methylation patterns) over time that reflect biological aging
  • Epigenetic clocks, first developed by Steve Horvath in 2013, can estimate biological age by measuring these DNA methylation patterns at specific sites
  • Research shows that lifestyle factors like diet, exercise, and stress can accelerate or slow these epigenetic changes

Telomeres and Aging:

  • Telomeres are protective caps at the ends of chromosomes that shorten each time a cell divides
  • Shorter telomeres are associated with older biological age and increased disease risk
  • Elizabeth Blackburn’s Nobel Prize-winning research showed that chronic stress accelerates telomere shortening, while healthy behaviors can help maintain telomere length

Why it matters: Two people who are both 50 years old chronologically can have very different biological ages. A 50-year-old who exercises regularly, eats well, manages stress, and sleeps adequately may have a biological age of 42, while a sedentary 50-year-old with poor health habits may have a biological age of 58. Biological age is a better predictor of health outcomes, disease risk, and mortality than chronological age.

The 6 Health Domains

This assessment evaluates six key domains that research has identified as the strongest determinants of biological aging:

1. Physical Activity

  • Regular exercise is the single most powerful anti-aging intervention available
  • A 2018 study in Preventive Medicine found that highly active adults had a biological age advantage of up to 9 years compared to sedentary peers
  • Both cardiovascular fitness and muscular strength independently predict longevity

2. Nutrition

  • Diet quality directly affects inflammation, oxidative stress, and cellular repair mechanisms
  • Mediterranean-style diets rich in fruits, vegetables, whole grains, and healthy fats are consistently associated with slower biological aging
  • Processed food consumption and excess sugar intake accelerate aging at the cellular level

3. Sleep

  • During sleep, the brain’s glymphatic system clears toxic waste products, and the body performs critical repair processes
  • Chronic sleep deprivation (less than 6 hours) accelerates epigenetic aging and shortens telomeres
  • Both sleep duration and quality matter; 7–8 hours of restorative sleep is optimal for most adults

4. Stress & Mental Health

  • Chronic psychological stress accelerates biological aging through cortisol elevation, inflammation, and oxidative damage
  • Social isolation is as damaging to health as smoking 15 cigarettes per day, according to meta-analyses
  • Mindfulness meditation has been shown to slow epigenetic aging and maintain telomere length

5. Health Habits

  • Smoking is the single most destructive health habit, accelerating biological aging by 4–10 years depending on duration and intensity
  • Excessive alcohol consumption damages DNA repair mechanisms and accelerates organ aging
  • Regular health screenings enable early detection and intervention for age-accelerating conditions

6. Chronic Disease Risk Factors

  • Hypertension, high cholesterol, obesity, and diabetes each independently accelerate biological aging
  • Family history of early-onset disease indicates genetic predisposition that may require more aggressive preventive strategies
  • Managing these risk factors through lifestyle changes and medical treatment can slow or partially reverse biological aging

How to Lower Your Biological Age

Research consistently shows that biological age is modifiable. Here are the top evidence-based interventions by domain:

Physical Activity

  • Aim for 150–300 minutes of moderate aerobic activity per week plus 2 strength training sessions
  • High-intensity interval training (HIIT) has been shown to reverse age-related decline in mitochondrial function
  • Reduce prolonged sitting by taking movement breaks every 30–60 minutes

Nutrition

  • Eat 5+ servings of colorful fruits and vegetables daily for antioxidant and anti-inflammatory benefits
  • Minimize ultra-processed foods, added sugars, and sugary beverages
  • Stay well hydrated; aim for 8 cups (64 oz) of water daily
  • Consider intermittent fasting, which research suggests activates cellular repair pathways (autophagy)

Sleep

  • Prioritize 7–8 hours of sleep nightly with a consistent schedule
  • Improve sleep hygiene: cool room (65–68°F), dark environment, no screens 1 hour before bed
  • Address sleep disorders such as sleep apnea, which significantly accelerates biological aging

Stress Management

  • Practice mindfulness meditation for 10–20 minutes daily
  • Cultivate strong social connections and community involvement
  • Consider therapy (CBT, ACT) for chronic stress or anxiety

Health Habits

  • Quit smoking immediately; biological age improvements begin within weeks
  • Limit alcohol to moderate levels (0–1 drink/day for women, 0–2 for men)
  • Get annual health checkups including blood pressure, cholesterol, and blood sugar monitoring

Chronic Disease Management

  • Work with your doctor to manage blood pressure, cholesterol, and blood sugar within optimal ranges
  • Maintain a healthy BMI (18.5–24.9) through sustainable dietary and exercise habits
  • Know your family health history and discuss preventive strategies with your physician

Longevity Science

The science of aging has advanced dramatically in recent decades. Here are some key areas of research:

Blue Zones:

  • Researchers have identified five “Blue Zones” worldwide where people routinely live to 100+: Okinawa (Japan), Sardinia (Italy), Nicoya Peninsula (Costa Rica), Ikaria (Greece), and Loma Linda (California)
  • Common factors include: plant-based diets, natural daily movement, strong social connections, sense of purpose, moderate alcohol consumption, stress-reduction rituals, and community belonging
  • Blue Zone residents do not exercise in gyms; instead, their environments encourage natural movement throughout the day

Caloric Restriction Research:

  • Caloric restriction (reducing calorie intake by 15–25% without malnutrition) has consistently extended lifespan in animal studies
  • The CALERIE human trial (2019) showed that moderate caloric restriction slowed biological aging markers over 2 years
  • Intermittent fasting and time-restricted eating may provide similar benefits by activating autophagy (cellular cleanup) and reducing inflammation

Exercise and Aging:

  • A landmark 2017 study found that lifelong cyclists in their 70s had immune systems, muscle mass, and cholesterol profiles comparable to people in their 20s
  • Exercise activates AMPK and mTOR pathways that regulate cellular repair and longevity
  • Even starting exercise later in life provides significant biological age reduction; it is never too late to benefit

Emerging Research:

  • Senolytics: Drugs that selectively eliminate senescent (zombie) cells show promise in animal studies for reversing age-related decline
  • NAD+ supplementation: Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) may support cellular energy production and DNA repair
  • Rapamycin and mTOR inhibition: Low-dose rapamycin extends lifespan in multiple animal models and is being studied in human trials
  • Yamanaka factors: Partial cellular reprogramming using specific transcription factors has shown the ability to reverse aging markers in animal studies

Frequently Asked Questions

Biological age is a measure of how well your body is functioning relative to your chronological (calendar) age. Unlike chronological age, which simply counts years since birth, biological age reflects the cumulative impact of your lifestyle, genetics, and environment on your body’s cells, tissues, and organs. Two people of the same chronological age can have very different biological ages depending on their health behaviors. Research using epigenetic clocks and other biomarkers has shown that biological age is a stronger predictor of disease risk and mortality than chronological age.

This quiz provides an educational estimate based on well-established lifestyle factors that research has linked to biological aging. It is not a clinical measurement. True biological age testing requires laboratory analysis of epigenetic markers (DNA methylation), telomere length, or comprehensive blood biomarker panels. However, the lifestyle factors assessed here — exercise, nutrition, sleep, stress, health habits, and chronic disease risk — are the same factors that drive changes in those clinical biomarkers. Think of this quiz as a lifestyle quality assessment that helps identify areas where you can make improvements to slow biological aging.

Yes. Research consistently demonstrates that biological age is modifiable through lifestyle changes. Studies have shown that comprehensive lifestyle interventions (combining diet, exercise, sleep optimization, and stress management) can reduce biological age by 3–8 years within months to a few years. A 2021 randomized controlled trial by Fitzgerald et al. published in Aging found that an 8-week program of diet, sleep, exercise, and relaxation guidance reduced biological age by an average of 3.23 years as measured by DNA methylation. The most impactful changes include regular exercise, improved diet quality, adequate sleep, and stress reduction.

The factors with the greatest impact on biological aging, based on current research, include: (1) Physical activity — sedentary lifestyle can add up to 8 years to biological age; (2) Smoking — accelerates aging by 4–10 years; (3) Diet quality — highly processed diets accelerate aging while plant-rich diets slow it; (4) Sleep — chronic sleep deprivation accelerates epigenetic aging and shortens telomeres; (5) Chronic stress — sustained cortisol elevation damages DNA repair mechanisms; (6) Social isolation — equivalent health risk to smoking 15 cigarettes per day; (7) Obesity and metabolic disease — drive systemic inflammation that accelerates cellular aging.

This calculator assesses 25 evidence-based factors across 6 distinct health domains, providing a comprehensive lifestyle evaluation rather than focusing on a single metric. Unlike BMI or fitness calculators that measure one dimension of health, this assessment considers the interplay between physical activity, nutrition, sleep, mental health, health habits, and chronic disease risk factors. The domain breakdown helps you identify your specific strengths and weaknesses, making it actionable. Each question is based on factors that peer-reviewed research has linked to measurable changes in biological aging markers.

Yes, we recommend retaking this assessment every 3–6 months to track your progress. Meaningful lifestyle changes take time to implement and show results. By retaking the quiz periodically, you can see which domains are improving and which may need more attention. If you make significant changes to your exercise routine, diet, sleep habits, or stress management practices, you may want to retake the quiz after 2–3 months to see the impact. Your results are saved locally in your browser so you can compare over time.

Medical Disclaimer

This Biological Age Calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. This is a lifestyle assessment tool, not a clinical biological age test. True biological age measurement requires laboratory analysis of biomarkers such as DNA methylation or telomere length. Your results should not replace professional medical advice. If you have health concerns, please consult a qualified healthcare provider. All calculations are performed in your browser — no personal data is stored on our servers or shared with any third party.

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References

  1. Levine ME. Modeling the rate of senescence: can estimated biological age predict mortality more accurately than chronological age? J Gerontol A Biol Sci Med Sci. 2013;68(6):667-674.
  2. Belsky DW, Caspi A, Houts R, et al. Quantification of biological aging in young adults. Proc Natl Acad Sci U S A. 2015;112(30):E4104-E4110.
  3. Jylhävä J, Pedersen NL, Hägg S. Biological age predictors. EBioMedicine. 2017;21:29-36.
  4. Buettner D, Skemp S. Blue Zones: lessons from the world’s longest lived. Am J Lifestyle Med. 2016;10(5):318-321.
  5. Fitzgerald KN, Hodges R, Hanes D, et al. Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial. Aging (Albany NY). 2021;13(7):9419-9432.
  6. Horvath S. DNA methylation age of human tissues and cell types. Genome Biol. 2013;14(10):R115.