Longevity Score Calculator

Score your profile against the lifestyle factors most consistently associated with longer life in cohort research, and see which carry the greatest weight in the evidence.

🍀 Longevity📐 Score = sum of 8 evidence-weighted lifestyle domains🏥 Health

Smoking

Physical activity

Diet pattern

Body composition

Alcohol

Sleep

Social connection

Preventive healthcare

Please enter valid values.

Formula & Reference

Variable	Symbol	Formula	Units
Longevity Score Calculator	—	Score = sum of 8 evidence-weighted lifestyle domains	points

Step-by-Step Examples

Example 1

Strong Alignment

Never smoked, exercises 200 min/week with strength training, plant-rich diet, healthy weight with good muscle, occasional alcohol, sleeps 8 h, strong relationships, screening up to date.

Smoking 20, activity 15, diet 12
Composition 10, alcohol 10, sleep 10
Social 13, preventive 10
Total = 100

✓ Score 100/100 — strong alignment

Example 2

Mixed Profile

Quit smoking 12 years ago, 120 min/week activity, balanced diet, overweight, within alcohol limits, mostly adequate sleep, adequate social contact, mostly up to date on screening.

Smoking 14, activity 7, diet 8
Composition 4, alcohol 7, sleep 6
Social 9, preventive 6
Total = 61

✓ Score 61/100 — moderate alignment

Example 3

Multiple Gaps

Current smoker, sedentary, processed diet, obese, heavy alcohol, disrupted sleep, isolated, no regular care.

Every domain at or near zero
Total = 0
Smoking and activity are the two highest-weighted gaps

✓ Score 0/100 — several high-impact factors

Real-World Applications

🚬

Smoking Dominance

Smoking cessation has the largest single effect on life expectancy of any modifiable behaviour, which is why it carries the most weight here.

🏃

Activity Effects

Physical activity shows consistent dose-response relationships with mortality across large cohort studies.

🤝

Social Connection

Meta-analyses have found social isolation carries mortality risk comparable in magnitude to several established physical risk factors.

🎯

Prioritising Change

Seeing where the largest weighted gaps sit helps direct effort toward what the evidence suggests matters most.

Common Mistakes to Avoid

⚠️

Treating the score as a life expectancy prediction

This reflects population-level associations. Individual outcomes depend heavily on genetics, environment, access to care, and chance, none of which are captured.

⚠️

Chasing supplements and protocols over fundamentals

The evidence for the eight domains here is far stronger than for any longevity supplement or intervention currently marketed.

⚠️

Assuming the weightings are precise

The relative weights reflect the general direction of the evidence but are approximations. No consensus scoring system exists.

Frequently Asked Questions

What lifestyle factors most affect longevity? ▾

Not smoking, regular physical activity, a healthy body weight, moderate or no alcohol, adequate sleep, strong social connections, and engagement with preventive healthcare.

How much can lifestyle change life expectancy? ▾

Large cohort studies have associated combinations of these factors with roughly a decade or more of additional life expectancy, though these are population averages rather than individual guarantees.

Is it too late to change? ▾

No. Studies consistently find benefit from smoking cessation, increased activity, and improved diet even when started in later life, though earlier changes generally yield more.

Does social connection really matter that much? ▾

Meta-analytic evidence has associated social isolation with mortality risk comparable in magnitude to well-established physical risk factors, which surprises many people.

Do longevity supplements work? ▾

Evidence for supplements extending human lifespan is weak. Rigorous long-term human trials are largely absent, and the fundamentals listed here have far stronger support.