How Old Is Your Body Really?
Answer a few lifestyle questions about sleep, exercise, BMI, and smoking to get an estimate of your biological age — and an ageing risk score you can actually improve.
Your biological age is not fixed — lifestyle changes can measurably reverse it.
8 yrs
average increase in biological age from smoking compared to non-smokers
6 yrs
average biological age penalty associated with a BMI over 30
150 min
of moderate exercise per week recommended to reduce ageing markers
What drives biological ageing
Sleep is the most powerful lever
Consistently sleeping fewer than 6 hours per night accelerates cellular ageing, impairs immune function, and raises the risk of every major chronic disease. Protecting your sleep is one of the highest-ROI health investments.
Exercise rewires your biology
Regular physical activity reduces inflammation, improves insulin sensitivity, and preserves telomere length — a key marker of biological age. Just 150 minutes of moderate exercise per week can add years to your healthspan.
Weight and BMI matter
A BMI over 30 is associated with chronic low-grade inflammation that accelerates biological ageing. Even modest reductions in body weight — 5–10% — produce measurable improvements in metabolic and cardiovascular markers.
How the Biological Age Calculator Works
This calculator uses an evidence-based lifestyle adjustment model. Starting from your chronological age, it adds years for known risk factors: sleeping under 6 hours per night, exercising fewer than 2 days per week, smoking, and having a BMI above 30. Each factor is supported by peer-reviewed longevity research.
The ageing risk score (0–100) reflects the total lifestyle burden. A score of zero means all factors are in the optimal range. Improving any single factor — particularly sleep and smoking — produces the largest reductions.