Biological Age Calculator
Estimate how old your body acts, based on a few lifestyle markers.
FitnessScience-backed formula
Enter your details
Fill in the fields, then calculate
Enter your age.
Enter your resting heart rate.
Enter your sleep hours.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
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ResultYour result appears here.
What it measures
Biological age estimates how old your body behaves, rather than the years since birth. Habits like exercise, sleep, and smoking push it up or down.
Effort and heart rate map neatly onto your training zones.
This is a simple lifestyle estimate, not a medical test.
How to use this calculator
- Enter your real age and resting heart rate.
- Pick your weekly exercise and sleep.
- Say whether you smoke.
- Tap Calculate for your estimate.
The formula used
Bio age = age + (resting HR − 70) × 0.1 − exercise days × 0.7 + smoking + sleep adjustment
- resting HR
- Lower rates trend younger.
- exercise
- More days trend younger.
- smoking
- Adds years.
Understanding Your Results
Younger than your age
Below chronological
A sign of healthy habits.
About your age
Within 2 years
A typical result.
Older than your age
Above chronological
Habits to improve.
Tips to Improve
- Move most days of the week.
- Protect 7 to 8 hours of sleep.
- Avoid smoking.
- Keep resting heart rate low through cardio.
Frequently Asked Questions
No. This is a lifestyle estimate for motivation, not a diagnosis.
Exercise, sleep well, avoid smoking, and manage stress.
A lower resting rate often signals a fitter heart.
Scientific References
- Mitnitski, A., et al. (2002). Frailty, fitness and late-life mortality. Mechanisms of Ageing and Development, 123(11), 1457–1460.
- Jylhävä, J., et al. (2017). Biological age predictors. EBioMedicine, 21, 29–36.