PhenoAge Calculator
Enter values in the units shown. CRP must be > 0.
Why Biological Age Matters More Than Chronological Age
🕰️ Chronological vs. Biological Age
- Chronological age: Measures time
- Biological age: Measures wear & tear caused by inflammation, oxidative stress, and metabolic dysfunction — a better predictor of future health than your birthday
- Good news: You can slow it down and even reverse it!
Benefits of Lower Biological Age
- More energy
- Healthy weight regulation
- Better brain health
- Lower inflammation
- Higher sleep quality
- Stronger immune function
- Better metabolic stability
- Most importantly: Longer healthspan with mobility, independence, vitality
Understanding Your Biological Age Score
Your report shows 3 key metrics:
1️⃣ Biological Age
- Your estimated functional age Example: “You are 34 biologically”
2️⃣ Aging Gap
- Difference between biological and chronological age
- Example: “You are 6 years younger than your chronological age”
- Meaning:
- –5 to –10: Exceptional
- –1 to –4: Strong
- 0: Normal
- +1 to +5: Accelerated
- +6+: High-priority improvement
3️⃣ Aging Speed
- Slow: Excellent longevity habits
- Normal: Baseline population trend
- Accelerated: Lifestyle, stress, or metabolic strain impacting healthspan
What Is a “Good” Biological Age?
Optimized populations usually show:
- 2–8 years younger than chronological age
- Slow or stable aging trajectory
- Consistent sleep + movement
- Lower inflammation
- High resilience
A “good” biological age lets you:
- Feel energetic
- Recover strongly
- Maintain healthy metabolism
- Stay mentally sharp
- Align with long-term goals
How to Reduce Biological Age
Small, consistent changes → big results in months (Evidence-Based)
1️⃣ Sleep Optimization
- Fix schedule, reduce blue light, cool bedroom, wind-down routine, morning sunlight
→ Sleep Optimization
2️⃣ Strength Training
- 2–3 sessions/week
- Builds muscle & bones, boosts metabolism, lowers inflammation
3️⃣ Improve VO2 Max
- Zone 2 cardio, interval training, steady walking/cycling
4️⃣ Optimize Nutrition
- High protein, colorful veggies, omega-3s
- Low sugar, minimal ultra-processed foods
5️⃣ Manage Stress
- Breathwork, meditation, nature walks, journaling, yoga, recovery breaks
6️⃣ Circadian Alignment
- Morning sunlight, daytime activity, dim evening lighting, consistent sleep
7️⃣ Daily Movement
- 7,000–10,000 steps/day
- Frequent breaks, mobility sessions
8️⃣ Hydration & Alcohol
- Reduce alcohol, stay hydrated
9️⃣ Social & Emotional Health
- Meaningful relationships reduce stress and improve longevity
🧬 PhenoAge Simplified
- Lifestyle + biomarker data estimate functional age
- Focus: inflammation, stress, metabolism, cardiovascular fitness, sleep, recovery
Biological Age vs DNA Age
| Method | What it Measures | Notes |
|---|---|---|
| DNA Clocks (Horvath, GrimAge) | Epigenetic changes | Saliva/blood-based |
| Phenotypic Age | Blood + lifestyle factors | Predicts functional aging |
| Wearable / Lifestyle Clocks | Daily habits | Fastest to improve |
FAQ Highlights
- What is biological age? Functional aging, not calendar age
- Accuracy: Strong with sleep, movement, recovery, metabolic data
- Reduce biological age: Sleep, strength, nutrition, movement, stress, circadian alignment
- Stress effect: Chronic stress accelerates aging
- Testing frequency: Every 30–60 days for lifestyle-based calculators
- Good score: 2–8 years younger than chronological age