Sourced associations

MarkerScore calculator

Drag any row to see the score move. Metrics you don't set stay estimates.

MarkerScore41Average
Yrs
My roadmap Full report

Eight metrics

Scored index
Daily Steps
Estimated
Unit: steps/day. Target: ≥8,000 (<60y).
Climb · 4,000 steps/day to target
target
-32% mortality
Sleep Duration
Estimated
Unit: hours. Target: ~7h (7-8h).
Hold · In target range (hours)
target
±0% mortality
Blood Pressure
Estimated
Unit: mmHg (systolic). Target: ≤120/80 mmHg.
Hold · In target range (mmHg (systolic))
target
±0% mortality
Resting HR
Estimated
Unit: bpm. Target: ≤60 BPM.
Climb · 5 bpm to target
target
-5% mortality
Dietary Fiber
Estimated
Unit: g/day. Target: ≥34g Optimal (Age/Sex Adj.).
Climb · 19 g/day to target
target
±0% mortality
Grip Strength
Estimated
Unit: lbs. Target: ≥88lbs (one hand).
Climb · 8 lbs to target
target
-8% mortality
VO₂ Max
Estimated
Now~35 mL/kgTargetHigher is better — no ceiling
+9% mortality
HbA1c
Estimated
Unit: %. Target: ≤5.6%.
Hold · In target range (%)
target
±0% mortality

Other markers worth checking — seven outside the 8-metric index.

Where to start — what actually moves steps, sleep and fiber.

Where you're furthest from the reference profile

vs a median 45-year-old of your sex

  • Walk more
    Most of the benefit by ~7k/day
    Next step: ≥8,000 (<60y)Learn more →
  • Raise VO₂ max
    Zone 2 + intervals
    Next step: Higher is better — no ceilingLearn more →
  • Raise grip toward the target
    Loaded carries, rows, hangs
    Next step: ≥88lbs (one hand)Learn more →

Email me my action plan

A prioritized plan for the metrics furthest from target — plus occasional evidence notes. No spam.