Runar Health

PhenoAge β€” Biological Age Calculator
🧬 Bio Age · Calculator

PhenoAge β€” Biological Age
Calculator

Using the validated Levine PhenoAge algorithm, this calculator estimates your functional biological age from standard blood biomarkers β€” a stronger predictor of health outcomes than your calendar age.

Chronological vs Biological Age
Interactive comparison β€” enter values to see the gap
INTERACTIVE
β€”
years
Chronological Age
Time elapsed since birth. Unaffected by lifestyle.
⏱ Fixed
VS
β€”
est. yrs
Biological Age
Functional wear & tear β€” inflammation, metabolism, cell health.
✦ Modifiable
Aging Gap
Enter ages above
βˆ’10+ Exceptional0 Normal+6+ High Risk
β€”

Enter Your Biomarkers

All 10 values are required. Use the units shown. CRP must be greater than 0.

Normal: 35–50 g/L
Normal: 45–110 Β΅mol/L
Fasting. Normal: 3.9–5.6 mmol/L
Normal: <0.3 mg/dL. Enter >0 only.
Normal: 20–45%
Normal: 80–100 fL
Normal: 11–14.5%
Normal: 40–120 U/L
Normal: 4–11 Γ— 10Β³/Β΅L
Your current age in years (18–120)
β€”
bio age (yrs)
Your Biological Age
Complete the form and calculate to see your results.
🧬
Biological Age
β€”
Estimated functional age
πŸ“Š
Aging Gap
β€”
vs. chronological age
⚑
Aging Speed
β€”
Rate relative to peers
Where You Fall β€” Aging Gap Scale
βˆ’10+
βˆ’5 to βˆ’10
βˆ’1 to βˆ’5
0
+1 to +5
+6+
ExceptionalStrongNormalAccel.High
β€”
Priority Actions to Reduce Biological Age
Saved locally β€” history visible below
✨ Benefits of a Lower Biological Age β–Ό

Your biological age reflects the functional state of your body β€” inflammation levels, metabolic efficiency, cellular health, and recovery capacity. Lowering it delivers real, measurable improvements across every system.

⚑ More energy & vitality
βš–οΈ Healthy weight regulation
🧠 Better brain health & clarity
πŸ”₯ Lower chronic inflammation
😴 Higher sleep quality
πŸ›‘οΈ Stronger immune function
🩺 Better metabolic stability
πŸƒ Mobility & independence

The most important outcome: a longer healthspan β€” years of life with full vitality, not just added time.

πŸ“Š Understanding Your Biological Age Score β–Ό

Your result shows three key metrics. Together they give a complete picture of where your aging trajectory stands.

1
Biological Age β€” Your Functional Age
The estimated age your body is functioning at, based on blood biomarkers. Example: “You are biologically 34.” This is more predictive of future health than your birth year.
2
Aging Gap β€” The Critical Number
Biological age minus chronological age. Negative = younger than your years. See the table below for interpretation.
3
Aging Speed β€” Your Trajectory
How fast you are aging relative to peers. Slow = excellent longevity habits. Accelerated = lifestyle, stress, or metabolic strain impacting healthspan.
Aging GapStatusMeaning
βˆ’8 or better🟒 ExceptionalTop longevity tier
βˆ’5 to βˆ’7🟒 StrongWell above average
βˆ’1 to βˆ’4🟒 GoodYounger than your years
0πŸ”΅ NormalAging at expected rate
+1 to +5🟑 AcceleratedImprovement recommended
+6 or higherπŸ”΄ High PriorityUrgent action needed
πŸš€ How to Reduce Your Biological Age β–Ό

Small, consistent changes produce significant results within 30–90 days. These are the evidence-based levers with the highest impact on PhenoAge biomarkers.

1
Sleep Optimisation
Consistent schedule, reduce blue light 2hrs before bed, cool dark room, morning sunlight. Sleep repairs cellular damage and regulates cortisol & inflammation.
2
Strength Training
2–3 sessions per week. Builds muscle and bone, boosts metabolism, directly lowers inflammation markers including CRP and WBC.
3
Improve VO2 Max
Zone 2 cardio (3–4Γ— weekly), interval training, steady walking or cycling. VO2 max is one of the strongest predictors of longevity.
4
Optimise Nutrition
High protein, colourful vegetables, omega-3 fats. Low sugar and minimal ultra-processed foods. Directly improves glucose, albumin, and lipid biomarkers.
5
Manage Stress
Breathwork, meditation, nature walks, journaling, yoga. Chronic stress elevates cortisol and CRP β€” two direct accelerators of biological aging.
6
Circadian Alignment
Morning sunlight, daytime activity, dim evening lighting, consistent sleep-wake times. Circadian disruption accelerates nearly every aging biomarker.
7
Daily Movement
7,000–10,000 steps per day. Frequent breaks from sitting. Mobility sessions. Non-exercise activity thermogenesis (NEAT) has outsized metabolic impact.
8
Hydration & Alcohol
Stay well hydrated daily. Reduce or eliminate alcohol β€” alcohol directly raises MCV, GGT, and inflammatory markers measured in PhenoAge.
9
Social & Emotional Health
Strong, meaningful relationships reduce chronic stress biomarkers and independently predict longevity. Loneliness is as harmful as smoking 15 cigarettes/day.
πŸ”¬ Biological Age vs DNA Age β€” Methods Compared β–Ό

There are several validated approaches to measuring biological aging. Each measures a different dimension of the aging process.

DNA Clocks (Horvath, GrimAge)
Epigenetic changes
Saliva or blood sample. Most accurate but expensive and slow to change.
Phenotypic Age (PhenoAge)
Blood biomarkers
Standard blood panel. Predicts functional aging & responds to lifestyle within weeks.
Wearable / Lifestyle Clocks
Daily habits & HRV
Fastest to change. Best for tracking daily trends in recovery and stress load.

PhenoAge sits in the sweet spot β€” it uses accessible blood tests that are responsive to lifestyle changes, making it ideal for tracking progress every 30–90 days.

❓ FAQ β€” Frequently Asked Questions β–Ό
What exactly is biological age?
Your functional aging rate β€” not your calendar age. It reflects how well your body is maintaining itself at the cellular and systemic level, based on measurable biomarkers.
How accurate is this calculator?
PhenoAge (Levine 2018) has been validated in large population studies and shown to predict mortality, disease, and functional decline better than chronological age alone. Accuracy is highest with precise lab values from a fasted blood draw.
How quickly can I reduce my biological age?
PhenoAge biomarkers can shift meaningfully within 4–12 weeks of consistent lifestyle changes. Sleep, exercise, and nutrition have the largest and fastest impact on the markers used.
Does stress affect biological age?
Yes significantly. Chronic psychological stress elevates cortisol, raises CRP (inflammation), disrupts glucose regulation, and suppresses lymphocyte percentage β€” all direct inputs to the PhenoAge calculation.
How often should I test?
Every 30–60 days is ideal if you’re actively working on lifestyle changes. Annually is sufficient for general health tracking. Always test fasted and at a consistent time of day for comparable results.
What is a “good” biological age result?
Optimised populations typically score 2–8 years younger than their chronological age. Exceptional individuals in longevity studies can score 10+ years younger. Any negative gap (bio < chrono) is a positive sign.
About the PhenoAge Algorithm: This calculator implements the validated Levine et al. (2018) Gompertz-based PhenoAge formula. The linear predictor is: xb = βˆ’19.9067 βˆ’ 0.0336Γ—albumin + 0.0095Γ—creatinine + 0.1953Γ—glucose + 0.0954Γ—ln(CRP) βˆ’ 0.0120Γ—lymphocyte% + 0.0268Γ—MCV + 0.3306Γ—RDW + 0.00188Γ—ALP + 0.0554Γ—WBC + 0.0804Γ—age. The mortality score uses a Gompertz model with Ξ³ = 0.0076927. PhenoAge is derived from the validated Levine ME et al., Aging (2018) conversion formula.
This is a snapshot calculator β€” results reflect a single point in time.
For informational purposes only. Not medical advice. Consult a qualified healthcare professional before making health decisions.