Longevity signal

What five habits are worth, in years.

Not a biological age clock. This applies the findings of a large cohort study to your answers and reports what it observed.

What this tool is

This tool asks five yes-or-no questions about smoking, weight, activity, alcohol and diet, then reports the life-expectancy difference a large cohort study observed between people with and without those habits. It is not a measurement of your biology; it applies published population findings to your answers.

Takes: About 2 minutes
You need: Nothing but your details

What you get

How many of the five low-risk factors you currently hold
Years of life expectancy gained compared with someone holding none
A lifestyle age set against your chronological age
A specific next step for each factor you are missing

How to use it

01Enter your age and sex.
02Answer the five questions honestly; a generous answer only distorts your own result.
03Read the list of missing factors and the suggested next step for each.

Sex

Ageyears

The five low-risk factors

Have you never smoked cigarettes?The study's low-risk group is never-smokers. Former smokers gain much of the benefit back over time.

Is your BMI between 18.5 and 24.9?BMI is a crude measure at the individual level. Waist-to-height ratio often tells you more.

Do you average 30 minutes or more of moderate-to-vigorous activity a day?Brisk walking counts. This is roughly 150-210 minutes a week.

Do you drink no alcohol, or only within moderate limits?The study's low-risk band was 5-15 g/day for women and 5-30 g/day for men, and not drinking also counts here. Note that current WHO guidance is that no level of alcohol is risk-free, so this is not a reason to start.

Would your diet rank in the top 40% for quality?Measured in the study as the top 40% of the Alternate Healthy Eating Index: plants, whole grains, healthy fats, little ultra-processed food.

Enter your age, then mark the factors that apply to you.

What this cannot tell you

This is not a measurement of your biology. Real biological age requires laboratory measurement such as an epigenetic clock. This tool reports differences observed between groups in a cohort study, which describe populations and cannot predict any individual.

Sources

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