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Free healthspan calculator

A free score comparing eight everyday markers against large published studies — not a diagnosis, and not a biological-age or lifespan prediction. See how the score works and what it isn't.

Drag any row to see the index move. Metrics you don't set stay estimates. Nothing you enter is written into the page address, and ordinary readings clear when the tab closes. Start my plan keeps a browser copy for up to one hour to carry it through sign-in.

MarkerScore—Unscored
What does my score mean?

Your score compares your eight numbers with a typical 45-year-old's. 50 means you match them on all eight. Above 50, your numbers look more like those of people with lower death rates in large studies; below 50, more like those with higher death rates. It's a comparison, not a prediction.

Set a real number. An unset row is not a score.

Model m1-761d1107

Not for under 18, pregnancy, or a diagnosed chronic condition; talk to your doctor. Who this score is for

Five you can check yourself

Scored
Daily Steps
Estimated

In Ding 2025, walking 7,000 steps a day was linked to about half the risk of dying, from any cause, of walking 2,000 (47% lower).

Unit: steps/day. Target: ≥8,000 Paluch 2022 (age <60).
Climb · 4,000 steps/day to target
target
Sleep Duration
Estimated

In Yin 2017, compared with 7 hours, long sleep was linked to a bigger rise in the risk of dying, from any cause, than short sleep: 10 hours 32% higher, 4 hours 8% higher.

Unit: hours. Target: ~7h (7-8h).
Hold · In target range (hours)
target
Resting HR
Estimated

Every 10 beats per minute faster at rest is linked to about a 17% higher risk of dying, from any cause, in a combined analysis of 48 studies (Aune 2017).

Unit: bpm. A readout, not a rate to force.
A readout, not a rate to force
Strength Training
Estimated

In Momma 2022, about 40 minutes a week of muscle-strengthening was linked to a 17% lower risk of dying, from any cause, than none. Lowest risk was at about 30 to 60 minutes a week; whether more helps is not settled.

Unit: days/week. Target: 2+ days/week.
Days a week
0
Climb · 2 days/week to target
target
Dietary Fiber
Estimated

In Reynolds 2019, each extra 8 grams of fiber a day was linked to about a 7% lower risk of dying, from any cause.

Unit: g/day. Target: ≥38g IOM/NASEM adequate intake.
Climb · 23 g/day to target
target
Yrs

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Methodology

Rows you leave unset count as typical. Smoking is not in this number.

Your age selects your comparison group. Your score stays on the same fixed midlife scale.

Labs and fitnessStill scored
Blood Pressure
Estimated

Lewington 2002 linked 20 mmHg higher systolic (or 10 diastolic) to over twice the stroke death rate at ages 40–69. The score counts readings above 120/80 as raising all-cause risk, by an amount it sets itself.

Unit: mmHg (systolic). Target: ≤120/80 mmHg.
Hold · In target range (mmHg (systolic))
target
HbA1c
Estimated

Schöttker et al. 2016 linked HbA1c of 6.0 to just under 6.5 with a higher risk of dying, from any cause, than 5.0 to just under 5.5 in adults 50 and older without diabetes.

Unit: %. Target: ≤5.6%.
Hold · In target range (%)
target
VO₂ Max
Estimated

In Singh 2024, each 1 MET of cardio fitness (3.5 mL/kg/min of oxygen use) was linked to about a 14% lower risk of dying, from any cause.

Now~35 mL/kgTargetHigher is better — no target; this curve flattens above ~53

Other markers worth checking — eight more outside the score.

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