Biological age calculator
Answer a few questions about your fitness, strength, sleep and activity. You'll get an estimate of your biological age, the age your body performs like, scored against published norms for people your age and sex.
What goes into the score
| Domain | Weight | Measured by |
|---|---|---|
| Cardio | 30% | VO2 max and resting heart rate |
| Strength | 20% | push-ups, sit-to-rise and grip strength |
| Sleep | 15% | sleep duration and bedtime consistency |
| Activity | 15% | daily steps and weekly exercise |
| Body composition | 10% | waist-to-height ratio |
| Mobility and balance | 10% | one-leg balance |
How the calculator works
Each answer becomes a percentile against people your age and sex: your VO2 max against 16,278 lab treadmill tests, your push-ups and sit-to-rise against fitness norms, your sleep and steps against public health data. The six domains then combine by weight into a score from 0 to 100.
Your biological age here is the age at which those same results would be exactly average. It's the same model the Ageon app uses, called Ageon Age. The app measures the inputs with your Apple Watch and guided tests instead of asking.
Is this my real biological age?
There's no single biological age. Lab tests estimate it from blood markers or DNA methylation. This calculator estimates a functional one: how your body performs, from measures that each predict how long people live. In a study of 122,007 people, the least fit quarter were five times as likely to die over about 8 years as the fittest 2%.
Treat it as a starting point rather than a diagnosis. The answers are self-reported, and the result is an estimate.
Can you lower it?
Yes, which is the point of measuring it. Cardio fitness and strength respond to training at any age, sleep regularity responds to a steady bedtime, and steps respond to a daily walk. The calculator shows your weakest domain, because that's where the same effort moves the number most. Read more in Learn.
Questions
What is biological age?
Biological age is how old your body seems, as opposed to how many birthdays you've had. Different tests estimate it in different ways: blood markers, DNA methylation, or fitness and function. This calculator uses fitness and function.
How accurate is this biological age calculator?
It uses published norms and the same model as the Ageon app, but your answers are self-reported, so it's an estimate. Measured inputs, like VO2 max from a watch and a real sit-to-rise test, make it more accurate.
How is this different from a DNA biological age test?
DNA tests estimate age from chemical marks on your genes and cost money. This estimates it from how your body performs, which you can measure at home for free and change with training.
What lowers biological age the most?
For most people, raising cardio fitness. It has the largest weight in the score, at 30%, and the strongest link to lifespan. Strength training and a regular bedtime come next.
Sources
- Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. Mandsager et al., JAMA Network Open, 2018.
- Updated reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing. Kaminsky et al., Mayo Clinic Proceedings, 2022.
- Ability to sit and rise from the floor as a predictor of all-cause mortality. Brito et al., European Journal of Preventive Cardiology, 2014.
- Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Araújo et al., British Journal of Sports Medicine, 2022.
- Waist-to-height ratio is a better screening tool than waist circumference and BMI for adult cardiometabolic risk factors. Ashwell et al., Obesity Reviews, 2012.