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Free biological age self assessment calculator

Welcome to our Biological Age Self-Assessment! This interactive tool is crafted to give you a clearer picture of how your present health habits stack up against your calendar age. By answering a set of questions about your lifestyle, nutrition, exercise patterns, and emotional wellness, you’ll gain fresh insight into how these choices may be shaping your rate of aging.

Our calculator does more than show strengths—it also spotlights areas where small tweaks could help you age more gracefully. The questionnaire is organized into six sections, each zeroing in on a different facet of well-being that feeds into your biological age. As you work through the prompts, please respond as honestly and accurately as you can, reflecting your usual routines and feelings.

Ready to embark on this journey of self-discovery and proactive health planning? Let’s dive in!

Get my biological age

Basic information

1 / 6
What is you age (chronological)?
To calculate that we need to know how old you are.
What's your height (cm)?
Height helps us calculate your BMI
What is your weight (kg)?
Weight helps us calculate your BMI
Kokia jūsų biologinė lytis?
Male
Female
Other/will not say
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Lifestyle and habits

2 / 6
How many hours do you sleep?
Less than 5
5-6 hours
7-9 hours
More than 9
How would you evaluate your sleep?
Bad
Half-good
Good
Do you smoke?
One pack per day or more
Half a pack per day
Few cigarettes per day
No
If you were a smoker, when did you quit?
Less than a year ago
1–5 years ago
6–10 years ago
I have never smoked / 10+ years ago
Do you feel stressed out?
Every day
Weekly
Monthly
Almost never
How do you manage stress?
Breathing exercises, meditation, journaling, or similar
Physical activities
Comfort food
Cigarettes or alcohol
Medicine
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Physical activity and fitness

3 / 6
How often do you spend time outside (walking, hiking, etc.)?
Almost never
Few times per month
Few times per week
Almost every day
How much time do you sit on an average day?
8 hours or more
Up to 8 hours
Less than 4 hours
How frequently do you perform strength training?
Monthly or less
Weekly
More frequently
How frequently do you perform cardio or high-intensity interval training (HIIT) workouts?
Never
Monthly
Weekly
More frequently
On average, how many hours pass between your last meal of the day and your first meal the next day?
Less than 10
10–14
More than 14
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Nutrition and diet

4 / 6
How much water do you drink on an average day?
None
1-3 glasses
More than 3 glasses
How frequently do you eat fatty fish or nuts and seeds?
Monthly or less
Weekly
Few times a week
Almost daily
What amount of vegetables do you eat every day? 1 serving - 3 ounces (100g)
0
1 - 3 servings
4 - 6 servings
more than 6 servings
Do you eat foods high in sugar or flour?
Almost daily
Few times a week
Weekly
Less than once a week
How frequently do you eat rich of prebiotics or fermented foods (e.g., sauerkraut, kombucha, raw onion, leek, garlic, etc.)?
Less than once a week
Weekly
Every other day
Almost daily
Do you consume: green tea, oolong tea, curcumin supplement, garlic, turmeric, or rosemary?
Less than once a week
Few times a week
Almost every day
How often do you eat mindfully (e.g., away from distractions such as your phone or TV, chewing slowly, paying attention to flavors and textures of food, taking a break to breathe and check fullness)?
Never
Rarely
Sometimes
Often
How often do you consume fried food?
Almost daily
Few times a week
Weekly
Less than above
How much alcohol do you consume per week? 1 drink - 4 ounces (110ml) wine or other drink.
More than 20 drinks
10–20
5–10
Less than 5 drinks
I don't drink alcohol
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Environmental and additional factors

5 / 6
How often do you engage in an activity you would consider to be “play” (e.g., playing tennis with a friend, playing a board game with your children or grandchildren, etc.)?
Never
Once per month
1–2 times per week
3+ times per week
How would you describe your overall level of toxin exposure (e.g., regular exposure to construction materials, gasoline, eating or heating food stored in plastic, cleaning chemicals, mercury dental fillings, lead paint)?
Very high
High
Moderate
Low
Are you currently studying something new? (e.g., a new skill, a new field)
Yes
No
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Mental and emotional well-being

6 / 6
How would you assess your happiness?
Mostly unhappy
Sometimes unhappy
Generally happy
Mostly happy
Do you have strong relationships with others?
Few or none
Good amount
Plenty
Would you rate your job as fulfilling?
Not at all
Somewhat enjoy it
Mostly enjoy it
Love it
Are you involved in society?
Very actively involved
Moderately involved
Not so involved
Not at all
How often do you engage in creative activities?
Weekly
Daily
Do you feel like you have a sense of purpose in life?
Always
Sometimes
Rarely
Almost never
Do you meditate or perform breathing exercises?
Daily
Weekly
Less or none
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We are calculating your score.


Your biological age is

Chronological:

Aging at an optimal rate.

Aging at a moderately accelerated rate.


Younger
Older

Thank you for using our Self-Assessment Biological Age Calculator!
From your answers, we’ve estimated your biological age and set it side-by-side with your chronological age. This comparison offers a fresh lens on how your daily choices influence the pace at which your body is aging.

Making Sense of Your Numbers

Your biological age represents how lifestyle, habits, and environmental factors are shaping your body at the cellular level.

  • Lower than your chronological age? Your current routines are helping you stay younger, longer.
  • Higher than your chronological age? This signals areas where sharpening your health practices could slow the aging process.

Steps to Help Optimize Your Aging Journey

Based on your results, consider the following steps to help optimize your aging process:

  • Prioritize Nutrition: Center meals on whole foods, dial back added sugars, and load up on antioxidant- and fiber-rich ingredients.
  • Move More, Move Smart: Blend cardio, strength training, and flexibility work throughout the week for well-rounded fitness.
  • Protect Your Sleep: Craft a consistent bedtime ritual and shape a sleep-friendly bedroom to deepen nightly rest.
  • Tame Stress: Practice meditation, yoga, deep breathing—whatever helps you keep stress hormones in check.
  • Cultivate Connections: Spend meaningful time with family and friends to boost emotional resilience and overall well-being.

When to Re-evaluate

Repeat this assessment every six months to gauge your progress. Tracking changes twice a year lets you see what’s working, spot new opportunities, and keep your biological age trending lower.

Small, consistent tweaks compound into big gains over time. Here’s to a healthier, more vibrant you!


Learn more about longevity
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